Meatless Monday

Time again for another Meatless Monday. Today's offerings include Chili Banzos and Old-Fashioned Baked Custard. 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

CHILE CON QUESO

Recipe Yield: Yield: 6 servings

Source: Forbidden Foods Diabetic Cooking

Book Title: Forbidden Foods Diabetic Cooking

To view this online, go to https://diabeticgourmet.com/diabetic-recipes/chile-con-queso.

Ingredients

1 (28 ounce) can low-sodium whole tomatoes in juice

2 cloves garlic, minced

1 medium onion, finely chopped

3/4 teaspoon ground ancho chile powder

3/4 teaspoon chile powder

1/4 teaspoon ground cumin

1 (15 ounce) can black beans with juice

1 (4 ounce) can chopped green chiles

3 tablespoons minced fresh parsley

1 tablespoon red wine vinegar

1/2 cup shredded Monterey Jack cheese

2 tablespoons minced cilantro

Directions

In a large nonstick skillet, over medium-high heat, cook the tomatoes, garlic, onion, ancho chile powder, chile powder, and cumin, stirring occasionally, until mixture starts to thicken, 8 -10 minutes.

Turn the heat to low and add the beans, chiles, 2 tablespoons of the parsley, and the vinegar; cook, stirring occasionally, until bubbly, about 5 minutes. Stir in the cheese.

Place in a serving dish or in individual bowls; top with the cilantro and remaining parsley.

Nutritional Information Per Serving: Calories: 144; Fat: 3 g; Fiber: 7 g; Sodium: 441 mg; Cholesterol: 8 mg; Protein: 8 g; Carbohydrates: 21 g; Sugars: 7 g

Diabetic Exchanges: 1 Starch, 2 Vegetable, 1/2 Fat

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

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

TERIYAKI SESAME VEGETABLES

Recipe Yield: Yield: 4 Servings

Source: The Best Diabetes Cookbook

Book Title: The Best Diabetes Cookbook

View this online at https://diabeticgourmet.com/diabetic-recipes/teriyaki-sesame-vegetables

Ingredients

1-1/2 teaspoon vegetable oil

1 teaspoon crushed garlic

Half of a large sweet red or yellow pepper, thinly sliced

Half of a large sweet green pepper, thinly sliced

1-1/2 cups snow peas

1 large carrot, sliced thinly

1/2 teaspoon sesame seeds

Sauce Ingredients:

1 teaspoon crushed garlic

1 tablespoon soy sauce

1 tablespoon rice wine vinegar or white wine vinegar

1/2 teaspoon minced gingerroot

1/2 teaspoon sesame oil

1 tablespoon water

1 tablespoon brown sugar

1-1/2 teaspoons vegetable oil

Directions

Sauce: In a small saucepan, combine garlic, soya sauce, vinegar, ginger, sesame oil, water, sugar and vegetable oil; cook for 3 to 5 minutes or until thickened and syrupy.

In large non-stick skillet, heat oil; saute garlic, red and green peppers, snow peas and carrot, stirring constantly, for 2 minutes.

Add sauce; saute for 2 minutes or just until vegetables are tender-crisp. Place in serving dish and sprinkle with sesame seeds.

Nutritional Information Per Serving: Calories: 128; Fat: 8 g; Fiber: 2 g; Sodium: 256 mg; Protein: 3 g; Carbohydrates: 13 g

Diabetic Exchanges: 2 Vegetables, 1-1/2 Fat

OLD-FASHIONED BAKED CUSTARD

Recipe Yield: Makes: 3 cups (6 servings)

Source: The New Family Cookbook for People with Diabetes

View this online at https://diabeticgourmet.com/diabetic-recipes/old-fashioned-baked-custard

Ingredients

3 large eggs, slightly beaten, or 3/4 cup egg substitute

2 tablespoons sugar

1/4 teaspoon salt

1/8 teaspoon ground nutmeg

2 cups fat-free milk

1/2 teaspoon pure vanilla extract

Pinch of ground cinnamon

Directions

Preheat the oven to 325 degrees F.

In a large bowl, combine the eggs, sugar, salt, and nutmeg. Slowly stir in the milk and vanilla.

Pour 1/2 cup of custard into each of six 5-ounce custard cups. Sprinkle with cinnamon.

Set the filled custard cups in a shallow pan. Pour about 1 inch of hot water in the pan around the custard cups.

Bake on the center rack of the oven for 35 minutes, or until a knife inserted in the custard comes out clean. Serve hot, warm, or chilled.

Nutritional Information Per Serving: Calories: 82; Fat: 3 g; Sodium: 171 mg; Cholesterol: 108 mg; Protein: 6 g; Carbohydrates: 8 g; Sugars: 8 g

Diabetic Exchanges: 1/2 Other Carbohydrate, 1/2 Medium-Fat Meat