Meatless Monday

It's time for Meatless Monday, a time to try out vegetarian food. Here are six diabetic vegetarian recipes to help you through the day, including Tomato and Mint Tabbouleh and Apple Zucchini Crisp. Enjoy!

SPICY BUTTERNUT SQUASH SOUP

This recipe begins, “This silky-smooth butternut soup gets a hit of spice from chipotle, cloves and cumin. Adapted from Chef Jesús González, Chef of La Cocina Que Canta at Rancho La Puerta.”

Time: 80 minutes (45 minutes prep)

This is from Diabetic Connect

To view this online, click here.

Ingredients

1 1/2 pounds (1 small to medium) butternut or other winter squash

1 teaspoon canola oil

2 stalks celery , chopped

1 small onion, diced

1 carrot , chopped

1 teaspoon ground cumin

1/4-1/2 teaspoon ground chipotle chile (see Tip)

1/8 teaspoon ground cloves

6 cups vegetable broth

1 teaspoon sea salt

1/4 teaspoon freshly ground pepper

1/2 cup nonfat plain yogurt

2 tablespoons snipped fresh chives or chopped parsley

Directions

Preheat oven to 350°F.

Cut squash in half and seed. Place the halves on a baking sheet, cut-side down. Bake until tender when pierced with a knife, 45 minutes to 1 hour. Scoop out flesh when cool enough to handle.

Heat oil in a large saucepan over medium heat. Add celery, onion and carrot and stir to coat. Cover, reduce heat to medium-low and cook, stirring frequently, until soft, 8 to 10 minutes. Stir in the squash flesh, cumin, chipotle to taste and cloves. Add broth and simmer, covered, until the vegetables are very tender, 20 to 25 minutes.

Puree the soup with an immersion blender or a regular blender (in batches) until smooth. (Use caution when pureeing hot liquids.) Season with salt and pepper. Garnish with a drizzle of yogurt and sprinkle of chives (or parsley).

Tip: Chipotle peppers are dried, smoked jalapeño peppers. Ground chipotle can be found in the specialty-spice section of most supermarkets or online at penzeys.com.

Nutritional Facts: Servings: 6; Serving Size: about 1 1/4 cups; Calories: 91; Carbohydrates: 17 g; Fat: 2 g; Saturated Fat: 0 g; Protein: 3 g; Cholesterol: 0 mg; Dietary Fiber: 4 g; Potassium: 354 mg; Sodium: 694 mg

RAINBOW CHOPPED SALAD

This recipe begins, “Double this fresh and colorful salad and top each portion with 3 ounces grilled chicken breast for a quick main dish salad.”

This is from Diabetic Connect

To view this online, click here.

Ingredients

1/2 teaspoon orange zest

1/2 cup orange juice , preferably freshly squeezed

1/4 cup cider vinegar

1 tablespoon extra-virgin olive oil

2 teaspoons fresh oregano , chopped, or 3/4 teaspoon dried

1 teaspoon Dijon mustard

1/2 teaspoon salt

1/2 teaspoon freshly ground pepper

1 1/2 cups bell peppers , chopped

1 1/2 cups broccoli florets , chopped

1 cup shredded carrots

1/2 cup radishes , diced

1 tablespoon red onion , minced

1/2 cup Orange-Oregano Dressing

Directions

To prepare dressing: Place orange zest and juice, vinegar, oil, oregano, mustard, salt and pepper in a jar. Cover and shake to combine. (Makes about 1 cup.)

To prepare salad: Combine bell peppers, broccoli, carrots, radishes and onion in a medium bowl. Add 1/2 cup of the dressing and toss to coat. Refrigerate until ready to serve. (Refrigerate extra dressing for up to 1 week.)

Nutritional Facts: Servings: 4; Serving Size: generous 1 cup; Calories: 52; Carbohydrates: 9 g; Fat: 1 g; Saturated Fat: 0 g; Protein: 2 g; Cholesterol: 0 mg; Dietary Fiber: 3 g; Potassium: 350 mg; Sodium: 111 mg

PENNE ALLA PESTO

Prep Time: 15 Minutes - Cost: $

Servings: 4 - Difficulty Level: 2

Find this recipe at: http://diabeticgourmet.com/recipes/html/194.shtml

Ingredients

1-1/2 cups fresh basil, stems removed

2 cloves garlic, chopped

2 tbsp olive oil

1/4 cup plus 2 tbsp pine nuts, toasted

2 Tbs. grated Parmesan cheese

3/4 lb. cooked penne, hot

Directions

Wash and dry basil. Place basil in a blender or food processor with garlic, olive oil, pine nuts, cheese and pepper to taste; purée.

Transfer cooked penne to a serving bowl. Add pesto and toss thoroughly to serve.

Nutritional Information Per Serving: Calories: 209; Protein: 5 g; Fat: 13 g; Sodium: 66 mg; Cholesterol: 2 mg; Carbohydrates: 19 g; Exchanges: 2-1/2 Fat; 2-1/2 Starch

APPLE ZUCCHINI CRISP

This recipe begins, “Your favorite apples and garden-fresh zucchini become a low-carb dessert that will have your family clamoring for seconds.”

This is from Diabetic Connect.

Click here to view this online.

Ingredients

1 cup apples, peeled and thinly sliced

2 cups zucchini, peeled, halved and thinly sliced

1/4 cup Splenda brown sugar

2 tsp cinnamon, divided

a pinch of nutmeg

3 TBL lemon juice

1/3 cup almond meal

1/3 cup sliced almonds

1/3 cup chopped pecans

1 tsp vanilla extract

1/4 cup butter, melted

Directions

Preheat the oven to 375 degrees F.

Toss the apples, zucchini, 1 tsp of cinnamon and the lemon juice together.

Pour into an 8x8 inch baking dish.

Mix the brown sugar, remaining 1 tsp of cinnamon, nutmeg, almond meal, almonds and pecans together.

Stir the vanilla in with the melted butter and pour over the nut mixture. Mix well.

Crumble the nut mixture evenly over the apples and zucchini.

Bake uncovered for 30 minutes.

Top with whipped cream if desired.

Nutritional Facts: Servings: 9; Calories: 156; Total Fat: 12 g; Saturated Fat: 3.8 g; Trans Fat: 0 g; Carbohydrates: 10 g; Protein: 2.5 g; Sodium: 4.25 mg; Dietary Fiber: 2 g

TOMATO AND MINT TABBOULEH

Yield: 12 side-dish servings

Source: The All New Good Housekeeping Cookbook

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=695

View recipe: http://diabeticgourmet.com/recipes/html/695.shtml

Ingredients

1-1/2 cups bulgur wheat

1/4 cup fresh lemon juice

1-1/2 cups boiling water

1 pound ripe tomatoes (3 medium), cut into 1/2-inch pieces

1 medium cucumber (8 ounces), peeled and cut into 1/2-inch pieces

3 green onions, chopped

3/4 cup loosely packed fresh flat-leaf parsley leaves, chopped

1/2 cup loosely packed fresh mint leaves, chopped

1 tablespoon olive oil

3/4 teaspoon salt

1/4 teaspoon coarsely ground black pepper

Directions

In medium bowl, combine bulgur, lemon juice, and boiling water, stirring to mix. Let stand until liquid has been absorbed, about 30 minutes.

To bulgur mixture, add tomatoes, cucumber, green onions, parsley, mint, oil, salt, and pepper, stirring to mix. Cover and refrigerate at least 1 hour to blend flavors or up to 4 hours.

Nutritional Information Per Serving: Calories: 87; Protein: 3 g; Fat: 2 g; Sodium: 157 mg; Cholesterol: 0 mg; Carbohydrates: 17 g; Exchanges: 1 Starch/Bread

ASPARAGUS SPEARS WITH CITRUS-GINGER DIP

Yield: 8 servings

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=682

View recipe: http://diabeticgourmet.com/recipes/html/682.shtml

Ingredients

2 pounds asparagus

3/4 cup mayonnaise

3/4 cup sour cream

1 tablespoon vinegar

1 tablespoon orange juice

1 teaspoon grated orange zest

1 garlic clove, crushed

1 tablespoon Dijon-style mustard

1-1/2 tablespoons grated fresh ginger root

1 teaspoon soy sauce

1/2 teaspoon sugar

Salt and pepper, to taste

Directions

Snap tough ends off asparagus. Peel stalks, if desired.

In large skillet, bring about 1-inch of water to boiling. Add asparagus and simmer, uncovered, until barely tender, about 4-5 minutes.

Drain and dunk in ice water until cold; drain, cover and chill until serving.

Meanwhile, combine well all remaining ingredients in medium bowl.

Transfer to serving bowl, serve with asparagus spears or cover and chill until serving.

Nutritional Information Per Serving: Calories: 226; Protein: 4 g; Fat: 22 g; Sodium: 231 mg; Cholesterol: 22 mg; Saturated Fat: 5 g; Dietary Fiber: 2 g; Carbohydrates: 7 g