Meatless Monday

It's time for another Meatless Monday. Today's recipes include Old-Fashioned Tomato Soup and Orange and Almond Cake. Enjoy!

GREEN BEANS WITH TOASTED NUTS

Recipe Yield: Yield: 4 servings

Source: The Eating Well Diabetes Cookbook

Book Title: The Eating Well Diabetes Cookbook

To view this online, go to https://diabeticgourmet.com/diabetic-recipes/green-beans-with-toasted-nuts

Ingredients

1 pound green beans, stem ends trimmed

2 teaspoons extra-virgin olive oil

2 tablespoons chopped peeled hazelnuts or walnuts

1/4 teaspoon salt, or to taste

Freshly ground pepper to taste

Directions

Cook beans in a large pot of boiling salted water until just tender, 5 to 7 minutes. Drain.

Heat oil in a large nonstick skillet over low heat. Add nuts and cook, stirring, until golden, about 1 minute. Return the reserved beans to the pot and toss to coat. Season with salt and pepper.

Nutritional Information Per Serving: Calories: 104; Fat: 6 g; Sodium: 145 mg; Protein: 3 g; Carbohydrates: 11 g

Diabetic Exchanges: 1 Vegetable, 1 Fat

ASPARAGUS SPEARS WITH CITRUS-GINGER DIP

Recipe Yield: Yield: 8 servings

View this online at https://diabeticgourmet.com/diabetic-recipes/asparagus-spears-with-citrus-ginger-dip

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; Fat: 22 g; Saturated Fat: 5 g; Fiber: 2 g; Sodium: 231 mg; Cholesterol: 22 mg; Protein: 4 g; Carbohydrates: 7 g

HERBED ASPARAGUS

Recipe Yield: Yield: 8 servings

Source: Mr. Food Every Day's a Holiday Diabetic Cookbook

Book Title: Mr. Food Every Day's a Holiday Diabetic Cookbook

View this online at https://diabeticgourmet.com/diabetic-recipes/herbed-asparagus

Ingredients

2 pounds fresh asparagus, trimmed

1 cup reduced-fat Italian dressing

1/2 of a small red bell pepper, diced

2 tablespoons chopped fresh parsley

1/2 teaspoon dried chives

1 hard-boiled egg, finely chopped (optional)

Directions

Fill a soup pot with 1 inch of water and bring to a boil over high heat. Add the asparagus, cover, and steam for 4 to 6 minutes, or until fork-tender. Remove the asparagus and plunge it into a large bowl of ice water to stop the cooking process.

In a 9" x 13" baking dish, combine the Italian dressing, red pepper, parsley, and chives; mix well.

Remove the asparagus from the water, drain well, and add to the baking dish, coating it completely with the dressing mixture.

Cover and chill for at least 2 hours before serving. Just before serving, sprinkle with the chopped egg, if desired.

Nutritional Information Per Serving: Calories: 31; Fat: 1 g; Fiber: 1 g; Sodium: 456 mg; Protein: 1 g; Carbohydrates: 5 g; Sugars: 2 g

Diabetic Exchanges: 1 Vegetable

OLD-FASHIONED TOMATO SOUP

Recipe Yield: Yield: 4 servings

To view this online, go to https://diabeticgourmet.com/diabetic-recipe/old-fashioned-tomato-soup.

Ingredients

1 Tbsp. butter

1 onion, finely chopped

2 large garlic cloves, chopped

1 can (28-oz.) diced tomatoes

1 Tbsp. sugar

1 tsp. dried thyme

1/8 tsp. ground mace

Pinch of cayenne pepper

1/2 cup fat-free half-and-half cream

Salt and freshly ground black pepper

3 Tbsp. snipped dill, for garnish (optional)

Directions

Melt the butter in a small Dutch oven over medium-high heat. Saute the onion until translucent, 4 minutes. Add the garlic and saute until the onions are golden, 5 to 6 minutes.

Add the tomatoes with their juices, the sugar, thyme, mace and cayenne. Bring to a boil, cover, and simmer the soup until the tomatoes and onion are soft, about 15 minutes.

Let the soup sit 20 minutes, uncovered. Transfer it to a blender (or use an immersion blender) and reduce the mixture to a puree, either pulpy or completely smooth, as desired. Blend in the half-and-half. Season the soup to taste with salt and pepper.

Serve the soup hot, sprinkling one-fourth of the dill over each bowl, if using.

Nutritional Information Per Serving: Calories: 105; Fat: 3 g; Fiber: 0.5 g; Sodium: 586 mg; Protein: 3 g; Carbohydrates: 18 g

Diabetic Exchanges: 1 Reduced-Fat Milk, 1 Vegetable

ORANGE AND ALMOND CAKE

Recipe Yield: Yield: 10 slicesServing Size: 1 slice

Source: Great Healthy Food - Diabetes

Book Title: Great Healthy Food - Diabetes

To view this online, go to https://diabeticgourmet.com/diabetic-recipes/orange-and-almond-cake.

Ingredients

3/4 cup all-purpose flour

Pinch of salt

2 teaspoons baking powder

2 large eggs

1/2 cup reduced-fat margarine, at room temperature

1/3 cup plus 2 tablespoons granulated sugar

1/3 cup ground almonds

1/2 teaspoon almond extract

2 teaspoons finely grated orange zest

Directions

Preheat the oven to 350 degrees F.

Lightly grease the base of an 8-inch non-stick baking pan and line with parchment paper.

Sift the flour, salt and baking powder together. Beat the eggs until they are light and frothy.

Beat the margarine and sugar together until smooth and creamy. Add the beaten eggs gradually, beating well between each addition. If the mixture shows any signs of curdling, beat in a little of the flour mixture.

Stir in the flour mixture together with the ground almonds, almond extract and orange zest and mix lightly to a thick, fluid (but not runny) consistency, adding a little orange juice or water if necessary.

Pour into the prepared pan, smooth the top, and bake in the center of the oven for about 45-50 minutes, or until a skewer comes out clean when inserted into the center.

Strip off the parchment paper and leave the cake to cool on a wire rack.

Nutritional Information Per Serving: Calories: 122; Fat: 6 g; Sodium: 99 mg; Cholesterol: 32 mg; Protein: 2 g; Carbohydrates: 16 g

Diabetic Exchanges: 1/2 Starch, 2/3 Other Carbohydrate, 1 Fat

CHICKPEA SALAD

Recipe Yield: Yield: 2 servings

Source: Diabetes Cookbook for Dummies

Book Title: Diabetes Cookbook for Dummies

To view this online, go to https://diabeticgourmet.com/diabetic-recipes/chickpea-salad.

Ingredients

1-1/2 cups canned chickpeas, drained and rinsed

1/4 cup celery, chopped

1/4 cup red pepper, chopped

1/4 cup red onion, chopped

1/8 teaspoon salt

1/8 teaspoon white pepper

2 tablespoons lowfat mayonnaise

Pita bread or mixed greens

Directions

In a bowl, coarsely mash the chickpeas.

Add the celery, red pepper, onion, salt, pepper, and mayonnaise and toss well.

Serve over pita bread or mixed greens.

Nutritional Information Per Serving: Calories: 206; Fat: 3 g; Sodium: 641 mg; Protein: 10 g; Carbohydrates: 35 g

Diabetic Exchanges: 1-1/2 Starch, 1-1/2 Very Lean Meat, 1/2 Fat