Meatless Monday

It's another Meatless Monday, time to show that one can follow both a vegetarian diet and a diabetic one. Today's vegetarian and diabetic recipes include Simple Veggie Skewers and Really Raspberry Parfaits. Enjoy!

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

SIMPLE VEGGIE SKEWERS

Source: The Complete Diabetes Prevention Plan

Recipe Yield: Yield: 12 appetizers

View this online at https://diabeticgourmet.com/diabetic-recipes/simple-veggie-skewers

Ingredients

1 medium-small zucchini squash

12 cubes (3/4-inches each) reduced-fat white cheddar, provolone, or Swiss cheese (about 3 ounces)

12 small whole fresh mushrooms

12 pitted jumbo black olives

12 cherry or grape tomatoes

12 wooden skewers (6-inches each)

1/2 cup light ranch salad dressing (optional)

Directions

Trim the ends off the zucchini, quarter it lengthwise, and cut into 3/4-inch pieces.

Thread 1 of the zucchini pieces, 1 cube of cheese, 1 mushroom, 1 olive, 1 tomato, and another zucchini piece onto each skewer.

Serve immediately (accompanied by the dressing if desired) or cover and chill for several hours before serving.

Nutritional Information Per Serving: Calories: 58; Fat: 2.8 g; Fiber: 1 g; Sodium: 138 mg; Cholesterol: 7 mg; Protein: 5 g; Carbohydrates: 2 g

Diabetic Exchanges: 1/2 Vegetable, 1/2 Medium-Fat Meat

REALLY RASPBERRY PARFAITS

Recipe Yield: Yield: 4 servings

Source: Diabetic Dream Desserts

Book Title: Diabetic Dream Desserts

View this online at https://diabeticgourmet.com/diabetic-recipes/really-raspberry-parfaits

Ingredients

1 cup light raspberry yogurt

1/2 cup nonfat or light whipped topping

2 cups fresh raspberries, rinsed and patted dry

2 tablespoons sliced almonds

Directions

Place the yogurt in a bowl and fold in the whipped topping.

Place 1/4 cup of raspberries in each of four 8-ounce wine glasses.

Top the berries in each glass with 3 tablespoons of the yogurt mixture.

Repeat the layers and top each serving with a sprinkling of almonds.

Serve immediately.

Nutritional Information Per Serving: Calories: 83; Fat: 2.3 g; Fiber: 4.5 g; Cholesterol: 1 mg; Protein: 2.7 g; Carbohydrates: 14 g

Diabetic Exchanges: 1 Carbohydrate, 1/2 Fat

SALSA BEAN DIP

Recipe Yield: Yield: 14 servings Serving size: 2 tablespoons

Source: The Diabetes Snack, Munch, Nibble, Nosh Book

Book Title: The Diabetes Snack, Munch, Nibble, Nosh Book

To view this online, go to https://diabeticgourmet.com/diabetic-recipes/salsa-bean-dip.

Ingredients

3/4 cup mild or medium thick and chunky salsa

1 (19 ounce) can cannellini beans, rinsed and drained

1 teaspoon lemon juice

1 teaspoon dark brown chili powder (or to taste)

1 teaspoon ground cumin

1/8 teaspoon salt

Directions

Place the salsa in a sieve over a large bowl. Tap the sieve occasionally to help the salsa drain until the chunky part remains in the sieve, about 3 to 4 minutes. Discard the liquid.

In the bowl, mash the beans slightly with a fork.

Add the chunky portion of the salsa, lemon juice, chili powder, and cumin. Stir until combined.

Transfer to a serving bowl.

Serve at once or cover and refrigerate for several hours. Serve with baked corn chips. Leftover dip will keep in the refrigerator for 3 to 4 days.

Nutritional Information Per Serving: Calories: 36; Fiber: 2 g; Sodium: 74 mg; Protein: 2 g; Carbohydrates: 7 g

Diabetic Exchanges: 1/2 Starch

GREEN BEANS WITH POPPY SEED DRESSING

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

Source: The Eating Well Diabetes Cookbook

Book Title: The Eating Well Diabetes Cookbook

View this online at https://diabeticgourmet.com/diabetic-recipes/green-beans-with-poppy-seed-dressing

Ingredients

1 teaspoon poppy seeds

2 tablespoons extra-virgin olive oil

1 teaspoon white-wine or rice-wine vinegar

1 teaspoon Dijon mustard

1/2 teaspoon honey

1 tablespoon minced shallot

1/8 teaspoon salt, or to taste

Freshly ground pepper to taste

1 pound green beans, stem ends trimmed

Directions

To prepare dressing: Heat a small dry skillet over medium-low heat.

Add poppy seeds and toast, stirring, until fragrant, about 1 minute. Transfer to a small bowl (or jar) and let cool. Add oil, vinegar, mustard, honey, shallot, salt and pepper; whisk (or shake) until blended.

To prepare beans: Cook beans in a large pot of boiling water until just tender, 5 to 8 minutes. Drain. Warm the dressing in a large skillet over medium heat. Add beans and toss to coat.

Nutritional Information Per Serving: Calories: 113; Fat: 8 g; Fiber: 4 g; Sodium: 104 mg; Protein: 3 g; Carbohydrates: 11 g

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

JALAPENO BROCCOLI

Recipe Yield: Yield: 4 to 5 servings

Source: America's Everyday Diabetes Cookbook

Book Title: America's Everyday Diabetes Cookbook

View this online at https://diabeticgourmet.com/diabetic-recipes/jalapeno-broccoli

Ingredients

1 teaspoon salt, optional

1 head broccoli, trimmed and separated into spears

1 tablespoon balsamic vinegar

2-3 tablespoons olive oil

2 fresh jalapeno peppers, thinly sliced (with or without seeds, depending on desired hotness)

1/4 cup toasted pine nuts

Few sprigs fresh coriander or parsley, chopped

Directions

Bring a pot of water to the boil and add optional salt. Add the broccoli spears and boil over high heat for 3 to 5 minutes (depending on desired tenderness).

Drain and transfer broccoli to bowl of ice cold water for 30 seconds. Drain and lay out the cooked spears decoratively on a presentation plate. Drizzle evenly with balsamic vinegar.

In a small frying pan, heat olive oil over medium heat for 30 seconds. Add sliced jalapeno peppers (with seeds, if using) and stir-fry for 2 to 3 minutes until softened.

Take peppers with all the oil from the pan, and distribute evenly over the broccoli. Garnish with pine nuts and herbs.

Nutritional Information Per Serving: Calories: 142; Fat: 9 g; Fiber: 6 g; Sodium: 206 mg; Protein: 8 g; Carbohydrates: 14 g

Diabetic Exchanges: 2 Vegetable, 1/2 Lean Meat, 1-1/2 Fat