Meatless Monday

It's time for another Meatless Monday. Today's six vegetarian diabetic recipes include Chili Banzos and Corn, Leek, and Red Pepper Casserole. Enjoy!

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

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

CHILI BANZOS

Recipe Yield: Yield: 8 Servings (1/4 cup each)

Source: 1,001 Delicious Recipes for People with Diabetes

Book Title: 1,001 Delicious Recipes for People with Diabetes

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

Ingredients

2 cans (15 ounces each) garbanzo beans

Olive oil cooking spray

1 tablespoon reduced-sodium Worcestershire sauce

1-2 teaspoons chili powder

1-2 teaspoons garlic powder

1-2 teaspoons onion powder

1 teaspoon paprika

2-3 dashes hot pepper sauce

Salt, to taste

Directions

Rinse beans, drain, and dry well on paper toweling.

Arrange beans in large skillet; spray generously with cooking spray. Cook over medium heat, stirring frequently, until beans begin to brown, about 10 minutes. Remove from heat.

Combine Worcestershire sauce, spices, and hot pepper sauce; pour over beans and stir to coat evenly. Sprinkle lightly with salt.

Transfer beans to jelly roll pan; bake at 325 degrees F. until beans are very crisp on the outside, 20 to 25 minutes, stirring twice. Cool; store in airtight container.

Nutritional Information Per Serving: Calories: 109; Fat: 2 g; Sodium: 440 mg; Protein: 5 g; Carbohydrates: 19 g

Diabetic Exchanges: 1-1/2 Bread

STRAWBERRY FROST

Recipe Yield: Yield: 4 servings

Source: Light and Easy Diabetes Cuisine

Book Title: Light and Easy Diabetes Cuisine

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

Ingredients

1-1/4 cups plain low-fat yogurt

1/4 cup part-skim ricotta cheese

2 cups frozen strawberries (no sugar added)

1 teaspoon pure vanilla extract

1 tablespoon frozen orange juice concentrate

Extra strawberries for garnish

Few sprigs fresh mint (optional)

Directions

In a blender or a food processor fitted with a metal blade, place yogurt, ricotta, strawberries, vanilla and orange juice; process until smooth.

Spoon into parfait glasses and garnish with berries and a mint sprig, if desired. Serve at once.

Nutritional Information Per Serving: Calories: 81; Fat: 1 g;Sodium: 72 mg; Cholesterol: 6 mg; Protein: 5 g; Carbohydrates: 13 g

Diabetic Exchanges: 1/2 Milk, 1/2 Fruit

CORN, LEEK AND RED PEPPER CASSEROLE

Recipe Yield: Yield: 6 Servings

Source: The Best Diabetes Cookbook

Book Title: The Best Diabetes Cookbook

View this online at https://diabeticgourmet.com/diabetic-recipes/corn-leek-and-red-pepper-casserole

Ingredients

1 teaspoon vegetable oil

1 teaspoon minced garlic

1 cup sliced leeks

1 cup chopped red peppers

2 cups corn kernels

2-1/2 tablespoons all-purpose flour

2 whole eggs

2 egg whites

1-1/3 cups 2% evaporated milk

1/4 cup chopped fresh dill (or 2 teaspoons dried)

1/4 cup bread crumbs

1/2 teaspoon margarine or butter

Directions

Preheat oven to 350 degrees F.

Spray a 2-quart casserole dish with vegetable spray.

In non-stick skillet sprayed with vegetable spray, heat oil over medium heat. Add garlic, leeks and red peppers and cook for 7 minutes, or until tender, stirring occasionally; set aside.

Put 1 cup of corn in food processor with flour; puree. Add whole eggs, egg whites, evaporated milk and dill; process until smooth.

In large bowl, combine sauteed vegetables, corn puree and remaining 1 cup corn. Pour into prepared dish. Combine bread crumbs and margarine until crumbly. Sprinkle over top of casserole and bake for 30 minutes or until set at center.

Nutritional Information Per Serving: Calories: 169; Fat: 5 g; Fiber: 2 g; Sodium: 110 mg; Cholesterol: 76 mg; Protein: 8 g; Carbohydrates: 26 g

Diabetic Exchanges: 1 Starch, 2 Vegetable, 1 Fat