Meatless Monday

It's time for another Meatless Monday. Today's vegetarian recipes include Falafel Patties with Yogurt Cucumber Sauce and Frozen Berry Ice Cream. Do I have your attention yet? I hope so! Enjoy!

SUMMER GARDEN PILAF

Recipe Yield: Yield: 7 servings; Serving size: 3/4 cup

Source: The Complete Diabetes Prevention Plan

Book Title: The Complete Diabetes Prevention Plan

View this online at https://diabeticgourmet.com/diabetic-recipes/summer-garden-pilaf

Ingredients

1 tablespoon extra virgin olive oil or canola oil

1 cup plus 2 tablespoons (1/3-inch dice) zucchini

1 cup fresh or frozen whole kernel corn

1/2 cup chopped red bell pepper

1/2 cup chopped onion

1/2 teaspoon dried oregano

3 cups cooked brown rice

Scant 1/2 teaspoon salt

Directions

Place the oil in a large deep nonstick skillet and preheat over medium-high heat. Add the zucchini, corn, red bell pepper, onion, and oregano. Cook, stirring frequently, for 3 to 4 minutes, just until the vegetables are crisp-tender. Periodically place a lid over the skillet if it becomes too dry. (The steam released from the cooking vegetables will moisten the skillet.)

Add the rice and salt to the skillet mixture and reduce the heat to medium. Cook, stirring frequently, for a couple of minutes, until the mixture is heated through. Add a tablespoon or two of water if the mixture seems too dry. Serve hot.

Nutritional Information Per Serving: Calories: 140; Fat: 2.9 g; Saturated Fat: 0.4 g; Fiber: 2.7 g; Sodium: 138 mg; Protein: 3.3 g; Carbohydrates: 26 g

Diabetic Exchanges: 1-1/4 Starch, 1 Vegetable, 1/2 Fat

FROZEN BERRY ICE CREAM

This is from Diabetes Self-Management, and can be viewed online here.

Yield: 8 servings. Serving size: 1/2 cup.

Ingredients

8 ounces frozen unsweetened strawberries, partially thawed

8 ounces frozen unsweetened peaches, partially thawed

4 ounces frozen unsweetened blueberries, partially thawed

6 packets sugar substitute

2 teaspoons vanilla

2 cups sugar-free, low-fat vanilla ice cream

16 blueberries (optional)

4 small strawberries, halved (optional)

8 peach slices (optional)

Directions

Combine partially thawed strawberries, peaches, blueberries, sugar substitute, and vanilla in food processor. Process until coarsely chopped.

Add ice cream; process until well blended.

Serve immediately for semi-soft texture or freeze until ready to serve. (If frozen, let stand 10 minutes to soften slightly.) Garnish each serving with 2 blueberries for “eyes,” 1 strawberry half for “nose,” and 1 peach slice for “smile.”

Nutrition Facts Per Serving: Calories: 69 calories, Carbohydrates: 15 g, Protein: 3 g, Fat: 1 g, Saturated Fat: 1 g, Cholesterol: 0 mg, Sodium: 23 mg, Fiber: 1 g

Exchanges per serving: 1 Bread/Starch.

FALAFEL PATTIES WITH YOGURT CUCUMBER SAUCE

Recipe Yield: Yield: 4 servings (2 each)

Source: 1,001 Delicious Recipes For People with Diabetes

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

View this online at https://diabeticgourmet.com/diabetic-recipes/falafel-patties-with-yogurt-cucumber-sauce

Ingredients

1 package (6 ounces) falafel mix

1/2 cup shredded carrots

1/4 cup sunflower kernels

2 tablespoons thinly sliced green onions and tops

Vegetable cooking spray

Yogurt Cucumber Sauce (recipe follows)

Directions

Prepare falafel mix with water according to package directions; mix in carrots, sunflower kernels, and green onions. Shape mixture into 8 patties about 1/2 inch thick.

Spray large skillet with cooking spray; heat over medium heat until hot. Place patties in skillet and spray tops with cooking spray; cook until browned, 4 to 5 minutes on each side.

Serve with Yogurt Cucumber Sauce.

YOGURT CUCUMBER SAUCE

Yield: Makes about 1-1/3 cups

Ingredients

1 cup plain fat-free yogurt

1 cup shredded, or chopped, cucumber

1/2 teaspoon dried dill weed

1/2 teaspoon dried mint leaves

Salt and white pepper, to taste

Directions

Mix yogurt, cucumber, and herbs. Season to taste with salt and white pepper.

Notes:

The falafel mixture can also be shaped into 1-inch balls and cooked as the recipe directs; serve with Yogurt Cucumber Sauce as appetizers, or in pitas for sandwiches.

Nutritional Information Per Serving: Calories: 255; Fat: 7.7 g; Sodium: 586 mg; Cholesterol: 1 mg; Protein: 11.7 g; Carbohydrates: 29 g

Diabetic Exchanges: 2 Bread/Starch, 1 Meat, 1 Fat

VEGGIE PATCH SOUP

Recipe Yield: Yield: 10 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/veggie-patch-soup

Ingredients

6 cups water

2 medium-sized white potatoes, peeled and cut into 1-inch chunks

4 large tomatoes, cored and cut into 1-inch chunks

4 medium-sized carrots, peeled and cut into 1-inch chunks

3 medium-sized zucchini, cut into 1-inch chunks

2 medium-sized green bell peppers, coarsely chopped

2 medium-sized onions, coarsely chopped

3 garlic cloves, minced

1-1/2 teaspoons salt

1/2 teaspoon black pepper

Directions

In a soup pot, combine all the ingredients; mix well and bring to a boil over high heat.

Reduce the heat to medium and cook for 1 hour, or until the vegetables are tender.

Nutritional Information Per Serving: Calories: 84; Fiber: 4 g; Sodium: 383 mg; Protein: 2 g; Carbohydrates: 20 g; Sugars: 7 g

Diabetic Exchanges: 1/2 Starch, 2 Vegetable

CHOCOLATE CHIP FUDGIE CUPS

Recipe Yield: Yield: makes 2 dozen

Source: Equal

View this online at https://diabeticgourmet.com/diabetic-recipes/chocolate-chip-fudgie-cups

Ingredients

Chocolate Chip Dough:

1/3 cup stick butter, softened

1 egg

1 teaspoon vanilla

1/3 cup Equal Spoonful*

1/3 cup firmly packed brown sugar

1 cup all-purpose flour

1/2 teaspoon baking soda

1/4 teaspoon salt

1/2 cup mini semi-sweet chocolate chips

Fudge Nut Filling:

1 cup Equal Spoonful**

3/4 cup all-purpose flour

6 tablespoons unsweetened cocoa

1/3 cup chopped nuts

1 teaspoon baking powder

1/4 teaspoon salt

1/2 cup unsweetened applesauce

6 tablespoons stick butter, softened

2 eggs

1 teaspoon vanilla

* May substitute 8 packets Equal sweetener

** May substitute 24 packets Equal sweetener

Directions

For Chocolate Chip Dough, beat 1/3 cup butter with electric mixer until fluffy. Beat in 1 egg and 1 teaspoon vanilla until blended. Mix in 1/3 cup Equal* and brown sugar until combined. Combine 1 cup flour, baking soda, and 1/4 teaspoon salt. Mix into butter mixture.

Stir in chocolate chips. Form dough into circle about 1/2-inch thick. Wrap tightly in plastic wrap and freeze while preparing Fudge Nut Filling.

For Fudge Nut Filling, combine 1 cup Equal**, 3/4 cup flour, cocoa, nuts, baking powder and 1/4 teaspoon salt. Beat applesauce, 6 tablespoons butter, 2 eggs and 1 teaspoon vanilla until blended. Stir in combined flour mixture until well blended.

Remove Chocolate Chip Dough from freezer. Spread approximately 1 rounded tablespoonful of dough in each of 24 mini-muffin pans. Fill each with Fudge Nut Filling to top of cup.

Bake in preheated 350F oven 15 to 18 minutes or until wooden pick inserted in center comes out clean. Let cool in muffin pans about 5 minutes. Remove from pans and cool completely on wire racks.

Store in airtight containers at room temperature.

Notes:

This cookie has something for everyone. The crust is chocolate chip cookie dough; the filling is a rich brownie. They are a little more involved to make, but well worth the effort.

Nutritional Information Per Serving: Fat: 8 g; Sodium: 106 mg; Cholesterol: 41 mg; Protein: 2 g; Carbohydrates: 14 g

Diabetic Exchanges: 1 starch, 1-1/2 fat