Meatless Monday

It's time for another Meatless Monday. Today's six recipes include Southern-Style Slaw and Quesadillas. Enjoy!

COCONUT CUSTARD PIE

Recipe Yield: Serves: 8

Source: Equal

View this online at https://diabeticgourmet.com/diabetic-recipes/coconut-custard-pie

Ingredients

Pastry for single-crust 9 inch pie

4 eggs

2 cups 2% milk

1 cup Equal Spoonful or Granulated*

2 tablespoons cornstarch

1/2 teaspoon salt

1/2 cup toasted flaked coconut

1 teaspoon coconut extract (optional)

* May substitute 24 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. Set aside.

Beat eggs in large bowl about 5 minutes or until thick and lemon colored. Whisk in milk and remaining ingredients. Pour mixture into pastry shell.

Bake pie in preheated 375F oven 30 to 35 minutes or until sharp knife inserted halfway between center and edge of pie comes out clean. Cool on wire rack. Serve at room temperature, or refrigerate and serve chilled.

Notes:

A baked custard pie with less calories because it’s sweetened with Equal and made with 2% milk. For added coconut flavor use the optional coconut extract.

Nutritional Information Per Serving: Calories: 194; Fat: 11 g; Sodium: 301 mg; Cholesterol: 115 mg; Protein: 6 g; Carbohydrates: 19 g

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

GINGERBREAD MUFFINS

Recipe Yield: 12 servings

Source: Equal®

View this online at https://diabeticgourmet.com/diabetic-recipe/gingerbread-muffins.

Ingredients

1-1/2 cups all-purpose flour

2 cups Kellogg's Special K cereal, crushed to 1 cup

3/4 cup Equal Spoonful or Granulated*

1/2 cup raisins

1 tablespoon baking powder

1 teaspoon ground cinnamon

1/2 teaspoon ground ginger

1/4 teaspoon ground cloves

1/4 teaspoon baking soda

1/4 teaspoon salt

1 cup low-fat buttermilk

2 egg whites

2 tablespoons vegetable oil

3 tablespoons light molasses

* May substitute 18 packets Equal sweetener

Directions

Lightly coat 12 muffin cups with nonstick spray or line with paper-liners; set aside.

Combine flour, crushed cereal, Equal, raisins, baking powder, cinnamon, ginger, cloves, baking soda and salt in large mixing bowl.

Stir in buttermilk, egg whites, vegetable oil and molasses until all ingredients are just moistened. Spoon batter into muffin cups, filling 2/3 full.

Bake in preheated 400F oven 18 to 20 minutes or until wooden pick inserted in center comes out clean. Cool in pan 10 minutes. Remove muffins from pan and cool on wire rack. Serve warm or at room temperature.

Nutritional Information Per Serving: Calories: 152; Fat: 4 g; Sodium: 273 mg; Cholesterol: 1 mg; Protein: 4 g; Carbohydrates: 26 g

Diabetic Exchanges: 2 starch, 1/2 fat

APPLE PIE

Recipe Yield: Yield: 8 servings

Source: Equal

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



Ingredients

Pastry for double-crust 9-inch pie

3 tablespoons cornstarch

1 cup Equal Spoonful or Granulated*

3/4 teaspoon ground cinnamon

1/4 teaspoon ground nutmeg

1/4 teaspoon salt

8 cups peeled, cored, sliced Granny Smith or other baking apples (about 8 medium)

* May substitute 24 packets Equal sweetener

Directions

Roll 1/2 the pastry on floured surface into circle 1 inch larger than inverted 9-inch pie plate. Ease pastry into plate.

Combine cornstarch, Equal, cinnamon, nutmeg and salt. Sprinkle over apples in large bowl and toss to coat. Arrange apples in pie crust.

Roll remaining pastry into circle large enough to fit top of pie. Place over apples. Seal edges, trim and flute. Cut a few slits in top of pastry to allow steam to escape. Bake in preheated 400F oven 40 to 50 minutes or until crust is golden and apples are tender.

Cool on wire rack. Serve warm or at room temperature.

Nutritional Information Per Serving: Calories: 253; Fat: 10 g; Sodium: 224 mg; Cholesterol: 10 mg; Protein: 2 g; Carbohydrates: 42 g

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

SOUTHERN-STYLE SLAW

Recipe Yield: Yields 12 servings

Source: Splenda

Recipe and image appear courtesy of Splenda.

View online at https://diabeticgourmet.com/diabetic-recipe/southern-style-slaw.

Ingredients

For the dressing:

1/4 cup Splenda No Calorie Sweetener, Granulated

1 cup lite mayonnaise

2 tablespoons Dijon mustard

4 tablespoons apple cider vinegar

2 teaspoons fennel seed

3 tablespoons lemon juice

Salt & pepper, to taste

For the slaw:

2 each medium, seeded & sliced yellow bell peppers

2 each medium, seeded & sliced red bell peppers

4 cups shredded cabbage *

6 oz. bag shredded carrots *

5 each thinly sliced radishes

1 cup diced red onion

* If you would rather use store bought slaw mix, then a 14 oz. bag of cabbage coleslaw mix is about 6-3/4 cups and would work for this recipe.

Directions

Whisk together all dressing ingredients until well combined. Add salt & pepper to taste.

Mix together peppers, cabbage, carrots, radishes and red onion in a large bowl.

Toss the dressing in with the vegetables.

Chill for 60 minutes, stir and serve.

Nutritional Information Per Serving: Calories: 100, Fat: 7 g; Saturated Fat: 1 g; Fiber: 2 g; Sodium: 210 mg; Cholesterol: under 5 mg; Protein: 1 g; Carbohydrates: 10 g

ASIAN SESAME SLAW

Recipe Yield: Yield: 8 servings.Serving Size: 1/2 cup

Source: CanolaInfo

Recipe and image appear courtesy of CanolaInfo.org.

View online at https://diabeticgourmet.com/diabetic-recipe/asian-sesame-slaw.

Ingredients

Salad:

1/2 small head of green cabbage, thinly sliced or grated

1/2 small head of red cabbage, thinly sliced or grated

6 green onions, sliced diagonally

1 large carrot, peeled and coarsely grated

1 Tbsp sesame seeds, white or black, toasted

Dressing:

1/3 cup seasoned rice vinegar

1/4 cup canola oil

1 large clove garlic, minced

1 tsp grated fresh ginger

1 tsp sodium-reduced soy sauce

1 tsp sesame oil

Directions

In a large bowl, combine both cabbages, onion, carrot and sesame seeds.

Prepare dressing by shaking together rice vinegar, canola oil, garlic, ginger, soy sauce and sesame oil.

Pour dressing over salad, toss and refrigerate before serving. Ideally, allow to stand in fridge for an hour or more to allow flavours to mellow. Re-toss before serving.

Notes:

Much lighter than a classic coleslaw, this colorful salad offers tangy flavor and crunch. Enjoy as an accompaniment to grilled fish, chicken, tofu or pork. (Of course, you can eat this on Meatless Monday as an accompaniment for vegetarian entrees, too!)

Nutritional Information Per Serving: Calories: 100; Fat: 8 g; Saturated Fat: 0.5 g; Fiber: 3 g; Sodium: 170 mg; Protein: 2 g; Carbohydrates: 7 g; Sugars: 4 g

QUESADILLAS

Recipe Yield: Yield: 8 servings (2 wedges)

Source: Forbidden Foods Diabetic Cooking

Book Title: Forbidden Foods Diabetic Cooking

View this online at https://diabeticgourmet.com/diabetic-recipe/quesadillas

Ingredients

1 cup shredded Mexican Cheddar, Monterey Jack, Pepper Jack, or brick cheese

1 green onion, minced

1-3 tablespoons canned chopped green chilies (to taste)

4 8-inch flour tortillas

Chunky salsa, for topping or dip

Directions

In a medium bowl, toss together the cheese, green onion, and chilies; set aside.

Spray a medium skillet with nonstick cooking spray and place over medium heat.

When hot, add 1 tortilla and sprinkle it with one-fourth of the cheese mixture.

When the cheese begins to melt, about 1 minute, fold the tortilla in half.

Continue cooking until lightly browned and crisp on both sides, about 1 minute.

Transfer to a cutting board.

Repeat with the remaining tortillas and filling.

Cut into 4 wedges with a knife or pizza cutter and serve immediately with the salsa.

Nutritional Information Per Serving: Calories: 134; Fat: 6 g; Fiber: 1 g; Sodium: 211 mg; Cholesterol: 12 mg; Protein: 6 g; Carbohydrates: 14 g; Sugars: 1 g

Diabetic Exchanges: 1 Starch, 1 Fat