Meatless Monday

It's time for another Meatless Monday, a time to check out the possibility of eating for both a vegetarian and diabetic lifestyle. Today's recipes include Southwestern Corn and Zucchini Saute and Bittersweet Chocolate Torte. Enjoy!

BLACK BEAN AND TOMATO SALSA

Recipe Yield: Yield: 4 servings (1/2 cup each)

Source: The Eating Well Diabetes Cookbook

Book Title: The Eating Well Diabetes Cookbook

View online at https://diabeticgourmet.com/diabetic-recipes/black-bean-and-tomato-salsa

Ingredients

1 cup seeded, diced plum tomatoes (3-4 tomatoes)

1 cup canned black beans, rinsed

2 tablespoons chopped scallions

1 tablespoon chopped fresh cilantro or parsley

1 tablespoon lime juice

1-1/2 teaspoons extra-virgin olive oil

1/2-1 teaspoon minced canned chipotle in adobo sauce

1/8 teaspoon salt, or to taste

Directions

Combine all ingredients in a medium bowl; stir to blend. If not serving immediately, cover and refrigerate for up to 2 days.

Nutritional Information Per Serving: Calories: 83; Fat: 2 g; Fiber: 4 g; Sodium: 283 mg; Protein: 4 g; Carbohydrates: 11 g

Diabetic Exchanges: 1 Starch

CHOCOLATE CREAM PIE

Recipe Yield: Serves: 8

Source: Equal®

View this online at https://diabeticgourmet.com/diabetic-recipes/chocolate-cream-pie

Ingredients

Pastry for single-crust 9-inch pie

1-1/2 cups Equal® Spoonful or Granulated*

1/2 cup cornstarch

1/3 cup European or Dutch-process cocoa

1/4 teaspoon salt

3 cups 2% milk

2 eggs

1 teaspoon vanilla

Light whipped topping (optional)

Chocolate curls (optional)

* May substitute 36 packets Equal sweetener

Directions

Roll pastry on floured surface into circle 1 inch larger than inverted 9-inch pie plate. Ease pastry into plate; trim and flute edge. Pierce bottom and side of pastry with fork. Bake in preheated 375F oven 10 to 12 minutes or until crust is golden. Cool on wire rack.

Combine Equal®, cornstarch, cocoa and salt in medium saucepan. Stir in milk. Heat to boiling over medium-high heat, whisking constantly. Boil and stir until thickened, about 1 minute.

Beat eggs in small bowl; whisk about 1 cup chocolate mixture into eggs. Whisk egg mixture into chocolate mixture in saucepan. Cook over very low heat, whisking constantly, 30 to 60 seconds. Remove from heat. Stir in vanilla.

Spread hot filling in baked crust. Refrigerate until chilled and set, about 6 hours. Garnish top of pie with dollops of whipped topping and chocolate curls, if desired. Cut pie into wedges.

Notes:

A rich chocolate pie that has 43% less calories than a traditional recipe, because it is flavored with Equal, unsweetened cocoa and lower fat milk. Indulge without the guilt!

Nutritional Information Per Serving: Calories: 235; Fat: 10 g; Sodium: 463 mg; Cholesterol: 66 mg; Protein: 7 g; Carbohydrates: 27 g

Diabetic Exchanges: 1 milk, 1 starch, 2 fat

CINNAMON BUN BREAKFAST FOCACCIA

Recipe Yield: Serves: 16

Source: Equal

View this online at https://diabeticgourmet.com/diabetic-recipes/cinnamon-bun-breakfast-focaccia

Ingredients

1 package (16 oz.) Pillsbury Hot Roll Mix

1/4 cup Equal Spoonful or Granulated*

2-1/2 teaspoons ground cinnamon, divided

1 cup very hot tap water

1 egg, slightly beaten

5 tablespoons stick butter or margarine, melted, divided

3/4 cup dried cranberries

1/4 cup Equal Spoonful or Granulated**

1 cup reduced-fat granola cereal

4 ounces reduced-fat cream cheese, softened

2 tablespoons Equal Spoonful or Granulated***

1/2 teaspoon vanilla

1 to 2 tablespoons 2% milk

* May substitute 6 packets Equal sweetener

** May substitute 6 packets Equal sweetener

*** May substitute 3 packets Equal sweetener

Directions

Combine hot roll mix, yeast packet, 1/4 cup Equal and 1-1/2 teaspoons cinnamon. Stir in hot water, egg and 3 tablespoons melted butter. Mix until a soft dough forms. Turn out onto lightly floured surface and knead in cranberries. Continue to knead until dough is smooth and elastic, about 3 minutes. Shape into a ball. Cover with a bowl and let rest 5 minutes.

Press dough evenly into a well sprayed 15 x 10-inch baking pan. Combine 1/4 cup Equal, remaining 2 tablespoons melted butter and 1 teaspoon cinnamon. Spread over surface of dough. Sprinkle with granola, pressing lightly into dough. Cover with waxed paper and let rise until puffy, about 25 minutes.

Bake in preheated 375F oven 18 to 22 minutes or until edges are golden. Cool in pan on wire rack 5 minutes.

Meanwhile, beat cream cheese, 2 tablespoons Equal, vanilla and enough milk to form a spreading consistency. Drizzle cream cheese mixture over warm focaccia. Serve warm or at room temperature.

Notes:

Hot roll mix makes this breakfast bread easy to prepare. Low fat granola cereal and colorful dried cranberries along with a cream cheese glaze add appetite appeal.

Nutritional Information Per Serving: Calories: 198; Fat: 7 g; Sodium: 228 m; Cholesterol: 27 mg; Protein: 5 g; Carbohydrates: 30 g

Diabetic Exchanges: 2 starch, 1 fat

SOUTHWESTERN CORN AND ZUCCHINI SAUTE

Recipe Yield: Yield: 6 servings (3/4 cup each)

Source: The Eating Well Diabetes Cookbook

Book Title: The Eating Well Diabetes Cookbook

View online at https://diabeticgourmet.com/diabetic-recipes/southwestern-corn-and-zucchini-saute

Ingredients

1 tablespoon canola oil

1 large onion, thinly sliced

2 cloves garlic, minced

2 large zucchini, cut into 1/4-inch dice

1 cup fresh corn kernels (from 2 ears) or frozen

1 (4-ounce) can chopped green chilies

1/4 teaspoon salt, or to taste

Freshly ground pepper to taste

Directions

Heat oil in large nonstick skillet over medium heat.

Add onion and garlic; cook, stirring, until golden and tender, 5 to 10 minutes.

Stir in zucchini, corn and chilies.

Cover and cook, stirring once, until the zucchini is tender, about 10 minutes.

Season with salt and pepper. Serve hot.

Nutritional Information Per Serving: Calories: 76; Fat: 3 g; Fiber: 2 g; Sodium: 138 mg; Protein: 2 g; Carbohydrates: 12 g

Diabetic Exchanges: 2 Vegetable, 1/2 Fat

BITTERSWEET CHOCOLATE TORTE

Recipe Yield: Serves: 12

Source: Equal

View this online at https://diabeticgourmet.com/diabetic-recipes/bittersweet-chocolate-torte

Ingredients

Torte Ingredients:

6 tablespoons stick butter or margarine

4 ounces unsweetened chocolate

1/3 cup fat-free milk

1/3 cup sugar-free apricot preserves or apricot spreadable fruit

2 teaspoons instant coffee crystals

1 egg yolk

1 teaspoon vanilla

1-1/2 cups Equal Spoonful or Granulated*

3 egg whites

1/8 teaspoon cream of tartar

1/4 cup all-purpose flour

1/8 teaspoon salt

Rich Chocolate Glaze Ingredients:

1 ounce semi-sweet chocolate

1 tablespoon stick butter or margarine

Whipped topping, fresh raspberries, and/or fresh mint (optional)

* May substitute 36 packets Equal sweetener



Directions

For Torte, heat 6 tablespoons butter, 4 ounces unsweetened chocolate, milk, preserves and coffee crystals in small saucepan, whisking frequently until chocolate is almost melted.

Remove pan from heat; continue whisking until chocolate is melted and mixture is smooth. Whisk in egg yolk and vanilla. Add Equal, whisking until smooth.

Lightly grease bottom of an 8-inch round cake pan and line with parchment or waxed paper. Beat egg whites and cream of tartar to stiff peaks in large bowl. Fold chocolate mixture into egg whites; fold in combined flour and salt. Pour cake batter into pan.

Bake in preheated 350 F oven 20 to 25 minutes or until wooden pick inserted in center comes out clean. Do not over bake. Carefully loosen side of cake from pan with small sharp knife, which will keep cake from cracking as it cools. Cool cake completely in pan on wire rack. Cover and refrigerate 1 to 2 hours or until chilled.

For Rich Chocolate Glaze, melt 1 ounce semi-sweet chocolate and 1 tablespoon butter in small saucepan, stirring frequently.

Remove cake from pan and place on serving plate. Pour Rich Chocolate Glaze over top of cake, letting it run down sides. Let cake stand about 1 hour or until glaze is set. Garnish top of cake with prepared whipped topping, fresh raspberries and fresh mint, if desired. Cut cake into wedges.

Nutritional Information Per Serving: Calories: 145; Fat: 12 g; Sodium: 116 mg; Cholesterol: 36 mg; Protein: 3 g; Carbohydrates: 9 g

Diabetic Exchanges: 1/2 starch, 2 fat

SUGAR FREE BLUEBERRY MUFFINS

Recipe Yield: Yield: 12 muffinsServing size: 1 muffin

Source: Splenda

View this online at https://diabeticgourmet.com/diabetic-recipe/sugar-free-blueberry-muffins

Ingredients

2 cups all purpose flour

2 teaspoons baking powder

3/4 teaspoon salt

1/2 cup light margarine, softened

1 cup Splenda Essentials No Calorie Sweetener with Fiber, Granulated

1/4 cup honey

2 large eggs

1 teaspoon vanilla extract

1/2 cup 1% low-fat milk

1 cup fresh or frozen blueberries, thawed

Directions

Place oven rack in top 1/3 of oven.

Preheat oven to 400F. Line 12 muffin cups with paper liners. Lightly spray liners with nonstick cooking spray.

Sift together flour, baking powder and salt, set aside.

Beat margarine at medium speed with an electric mixer until creamy. Gradually add Splenda Essentials Granulated Sweetener and honey, beating until light and fluffy. Add eggs one at a time, beating until blended after each addition. Stir in vanilla. Alternately add flour mixture and milk, beginning and ending with flour mixture. Beat at low speed until blended after each addition. Fold in blueberries.

Spoon batter evenly into paper lined muffin cups. Bake 20 to 22 minutes or until golden. Remove from pan immediately and cool on wire rack.

Note:

Blueberry-filled muffins that have a cake-like texture.

Nutritional Information Per Serving: Calories: 160; Fat: 5 g; Saturated Fat: 1 g; Fiber: 1 g; Sodium: 280 mg; Cholesterol: 35 mg; Protein: 4 g; Carbohydrates: 26 g; Sugars: 8 g