Meatless Monday

It's time for another Meatless Monday. Today's offerings include Spinach and Sun-Dried Tomato Quesadillas and Pear Custard. Enjoy!

MANGO FRAPPE

Recipe Yield: Yield: 3 cups (3 Servings)

Source: The New Family Cookbook for People with Diabetes

Book Title: The New Family Cookbook for People with Diabetes

To view this online, go to https://diabeticgourmet.com/diabetic-recipe/mango-frappe.

Ingredients

1 medium whole ripe mango (12 ounces), peeled and pitted

3/4 cup orange juice

1/4 cup lime juice

1-1/4 cups club soda

2 ice cubes

Directions

Puree the mango in a food processor or a blender. Add the orange and lime juices; process until smooth.

Add the club soda and ice cubes; process just to blend and crush the ice. Serve at once.

Nutritional Information Per Serving: Calories: 83; Fiber: 2 g; Sodium: 27 mg; Protein: 1 g; Carbohydrates: 22 g; Sugars: 18 g

Diabetic Exchanges: 1-1/2 Fruit

SPINACH AND SUN-DRIED TOMATO QUESADILLAS

View this online at https://diabeticgourmet.com/diabetic-recipes/spinach-and-sun-dried-tomato-quesadillas

Recipe Yield: Yield: 16 appetizers

Source: The Complete Diabetes Prevention Plan

Book Title: The Complete Diabetes Prevention Plan

Ingredients

2 tablespoons julienned or diced sun-dried tomatoes in olive oil, drained

1-1/2 cups (moderately packed) chopped fresh spinach

1 cup shredded nonfat or reduced-fat mozzarella cheese

4 whole-wheat flour tortillas (8-inch rounds)

Directions

Place 1 to 2 teaspoons of the oil from the jar of sun-dried tomatoes in a medium nonstick skillet and place over medium-high heat. Add the spinach and saute for a minute or two, just until the spinach is wilted. Remove the skillet from the heat and stir in the sun-dried tomatoes.

Lay a tortilla on a flat surface and sprinkle the bottom half only with a quarter of the spinach mixture. Sprinkle with a quarter of the cheese. Fold the top half of the tortilla over to enclose the filling. Repeat with the remaining ingredients to make 4 filled tortillas.

Coat a large griddle or nonstick skillet with cooking spray and preheat over medium heat until a drop of water sizzles when it hits the heated surface.

Lay the quesadillas on the griddle and cook for about 1-1/2 minutes, until the bottoms are golden brown. Spray the tops lightly with the cooking spray and then turn with a spatula. Cook for an additional 1-1/2 minutes, until the second side is golden brown.

Transfer the quesadillas to a cutting board and cut each one into 4 wedges. Serve hot.

Nutritional Information Per Serving: Calories: 47; Fat: 0.9 g; Sodium: 106 mg; Cholesterol: 1 mg; Carbohydrates: 7 g

Diabetic Exchanges: 1/2 Starch, 1/4 Medium-Fat Meat

HEALTHY COLESLAW

Recipe Yield: Yield: 8 servings (1/2 cup each)

Source: The Diabetes Food and Nutrition Bible

Book Title: The Diabetes Food and Nutrition Bible

View this online at https://diabeticgourmet.com/diabetic-recipes/healthy-coleslaw.

Ingredients

Dressing:

1 cup non-fat plain yogurt

1/4 cup apple cider vinegar

1 tablespoon honey

Slaw:

1 pound (1 small head) green cabbage, shredded

1/2 cup shredded carrot

1 tablespoon poppy seeds

1/4 cup raisins or currants

Directions

In a large bowl, combine the dressing ingredients.

Add the cabbage, carrots, poppy seeds, and raisins.

Mix well until the dressing completely coats the cabbage.

Nutritional Information Per Serving: Calories: 58; Fat: 1 g; Fiber: 2 g; Sodium: 36 mg; Cholesterol: 1 mg; Protein: 3 g; Carbohydrates: 12 g; Sugars: 9 g

Diabetic Exchanges: 1 Carbohydrate

PEAR CUSTARD

Recipe Yield: Yield: 2 servings

Source: Mix 'n Match Meals in Minutes for People with Diabetes

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

Ingredients

1 ripe pear, peeled, cored, and cut into 1-inch pieces (1 cup)

1/2 cup fat-free milk

Sugar substitute equivalent to 1/2 teaspoon sugar

1/2 teaspoon vanilla extract

1 egg

1 tablespoon walnut pieces

Directions

Preheat oven to 350 degrees F.

Place pear pieces in 2 ramekins or small oven-proof bowls about 3x1-3/4 inches deep. Mix fat-free milk, sugar substitute, vanilla extract, and egg together and pour on top of pears.

Sprinkle walnuts on top and bake 30 minutes or until custard is firm. Remove from oven, allow to cool a few minutes, and serve.

Nutritional Information Per Serving: Calories: 135; Fat: 5 g; Fiber: 2 g; Sodium: 64 mg; Cholesterol: 108 mg; Protein: 6 g; Carbohydrates: 17 g; Sugars: 13 g

Diabetic Exchanges: 1 Carbohydrate, 1 Fat

BLACK BEAN BURGERS WITH AVOCADO-LIME MAYO

Recipe Yield: Yield: 4 servings. Serving size: 1 burger.

Source: The Heart-Smart Diabetes Kitchen: Fresh, Fast and Flavorful Recipes Made with Canola Oil from the American Diabetes Association and CanolaInfo

View online at https://diabeticgourmet.com/diabetic-recipe/black-bean-burgers-with-avocado-lime-mayo.

Ingredients

Mayonnaise

1/2 ripe medium avocado, peeled and pitted

2 Tbsp canola mayonnaise

1 Tbsp fresh lime juice

1 Tbsp water

1/4 cup chopped fresh cilantro leaves

Burgers

1 can (15 oz) black beans, rinsed and drained

1/2 of (15 oz) can kidney beans, rinsed and drained

1/2 cup finely chopped green bell pepper

1/3 cup quick-cooking oats

2 large egg whites

1 Tbsp canola oil

1/8 - 1/4 tsp cayenne pepper

canola oil cooking spray

4 whole-wheat hamburger buns, split and toasted

1/4 cup thinly sliced red onion

4 tomato slices

4 lettuce leaves

4 lime wedges (optional)

Directions

Place canola mayonnaise ingredients in a blender, secure lid, and puree until smooth.

Place beans in a gallon-size resealable bag. Using a meat mallet, pound beans to a coarse texture, resembling lumpy mashed potatoes. Place beans in a medium bowl and add bell pepper, oats, egg whites, canola oil, and cayenne pepper. Mix well and shape into four patties.

Coat a large nonstick skillet with canola oil cooking spray and heat over medium heat. Add patties and cook 4 minutes on each side or until they begin to lightly brown. The patties will be fragile, so be sure to turn them gently.

To assemble, spoon 1 Tbsp canola mayonnaise mixture on each bun half. Top each bottom bun with burger, onion, a tomato slice, and a lettuce leaf. Place bun tops over each. Serve with lime wedges.

Fresh tip: If desired, omit the buns and serve the patties on the lettuce leaf, tomato slice, and onion. Spoon the mayonnaise mixture on top of the patties and serve with lime wedges.

Notes:

Jazz up these tasty burgers with avocado-lime mayo and you’ll have a vegetarian sandwich that even die-hard meat eaters will love.

Nutritional Information Per Serving: Calories: 300; Fat: 12 g; Saturated Fat: 1.8 g; Fiber: 10 g; Sodium: 785 mg; Protein: 19 g; Carbohydrates: 33 g

GUACAMOLE

Recipe Yield: Yield: 14 servings; Serving Size: 2 tablespoons each

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-recipe/guacamole.

Ingredients

1-1/2 cups frozen peas

1 small ripe avocado, peeled, seeded, and cut into chunks

1 tablespoon reduced-fat mayonnaise

2 teaspoons lemon juice

1/2 teaspoon cumin

1/2 teaspoon chili powder

1 garlic clove, minced

1/2 cup mild or medium low-sodium or regular salsa

Directions

In a small saucepan, combine the peas and 1/4 cup boiling water. Cover, bring to a boil, and simmer 2 minutes. Cool in a colander until cold running water. Drain well.

In a food processor container, combine the peas, avocado, mayonnaise, lemon juice, cumin, chili powder, and garlic. Process until blended but not absolutely smooth, stopping and scraping the container sides, if necessary. Stir in the salsa.

Cover and refrigerate 1 to 2 hours or up to 24 hours to allow the flavors to blend. The dip will keep in the refrigerator 1 to 2 days. Serve with fat-free tortilla chips.

Nutritional Information Per Serving: Calories: 36; Fat: 2 g; Fiber: 2 g; Sodium: 42 mg; Cholesterol: 42 mg; Protein: 1 g; Carbohydrates: 4 g; Sugars: 2 g

Diabetic Exchanges: 1/2 Starch