Meatless Monday

If you're concerned about the skyrocketing price of insulin, you might be interested in an article on Diabetes Self-Management's website. According to the article, Cigna and Express Scripts plan to cap insulin costs at $25 per month. This could affect approximately 70,000 people.

To read the article in its entirety, click here.

And now, on to today's recipes.

It's time for another Meatless Monday, a time to discover that you can follow a meatless lifestyle that's diabetic friendly! Today's offerings include Spinach and Brown Rice Casserole and Chocolate Cherry Tarts. Enjoy!

STUFFED PEPPERS

Servings: 8

Source: The New American Heart Association Cookbook

Find this recipe at: http://diabeticgourmet.com/recipes/html/238.shtml

Ingredients

4 large bell peppers, any color or combination

1 teaspoon olive oil

2 medium tomatoes, chopped (about 1-1/2 cups)

1 medium crookneck squash, diced (about 2 cups)

1 medium zucchini, diced (about 2 cups)

1/2 cup diced onion (1 medium)

2 medium cloves garlic, minced, or 1 tsp bottled minced garlic

2 cups cooked brown rice (1/2 to 2/3 cup uncooked)

1/2 cup grated fat-free or low-fat Cheddar cheese (2 ounces)

1/4 cup sliced water chestnuts (2 ounces)

1 cup no-salt-added tomato juice

Directions

Preheat oven to 375 degrees F.

Cut peppers in half lengthwise, removing stems, ribs, and seeds. Heat oil in a large skillet over medium heat, swirling to coat bottom. Saute tomatoes, crookneck squash, zucchini, onion, and garlic until zucchini is tender-crisp, 3 to 4 minutes. Don't overcook.

In a medium bowl, combine rice, cheese, and water chestnuts. Gently stir into skillet. Stuff pepper halves with vegetable mixture. Place in 9-inch round or square casserole dish, then carefully pour tomato juice around peppers. Bake, uncovered, for 30 minutes.

Nutritional Information Per Serving: Calories: 119; Protein: 5 g; Fat: 1 g; Sodium: 68 mg; Cholesterol: 1 mg; Carbohydrates: 23 g; Exchanges: 1/2 Bread/Starch, 1/2 Low-Fat Milk, 2 Vegetable

LIGHT LEMON CAKE

Yield: 20 servings

Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=840

Online version: http://diabeticgourmet.com/recipes/html/840.shtml

Source: Diabetic Dream Desserts

Ingredients

1 box (1 pound, 2.25 ounces) white or lemon cake mix

1 cup water

1/2 cup nonfat or light sour cream

1/2 cup fat-free egg substitute

2 packages (4-serving size each) sugar-free lemon gelatin mix

1 cup boiling water

1 cup cold tap water

Frosting:

2 cups nonfat or light whipped topping

3/4 cup light lemon yogurt

Directions

Preheat the oven to 350 degrees F.

Place the cake mix, water, sour cream, and egg substitute in a large bowl and beat with an electric mixer for 2 minutes.

Coat a 9-by-13 inch pan with cooking spray and spread the mixture evenly in the pan.

Bake for about 30 minutes, or just until the top springs back when lightly touched and a wooden toothpick inserted in the center of the cake comes out clean.

Let the cake cool to room temperature. Then, using a fork, poke holes in the cake at 1/2-inch intervals.

Place the gelatin mix in a medium bowl and add the boiling water. Whisk for 2 minutes or until the gelatin is completely dissolved. Stir in the cold water.

Slowly pour the gelatin mixture over the cake, allowing it to be absorbed.

Cover and refrigerate for at least 3 hours.

To make the frosting, place the whipped topping in a small bowl and fold in the yogurt. Spread the frosting over the cake and chill for an additional hour before serving.

Nutritional Information Per Serving: Calories: 138; Protein: 3 g; Fat: 2 g; Sodium: 218 mg; Cholesterol: 0 mg; Carbohydrates: 26 g; Exchanges: 2 Carbohydrate, 1/2 Fat

CHOCOLATE CHERRY TARTS

Recipe Yield: Servings: 24

Source: Cinnamon Hearts

View this online at https://diabeticgourmet.com/diabetic-recipes/chocolate-cherry-tarts.

Ingredients

2 (8oz) packages Neufchatel (light) cream cheese, room temp

2/3 cup granulated sugar

2 eggs, room temp

1 tsp vanilla extract

24 Keebler chocolate wafers, 30% reduced fat

1 (21oz) can light cherry pie filling

Directions

Preheat oven to 350F. Line muffin tins with foil and paper cupcake liners.

Beat cream cheese and sugar until creamy. Add eggs and vanilla extract and beat until smooth. Place a chocolate wafer in each cup, spoon on cheese mixture. Bake 18 to 20 minutes; remove from tins and let cool. Top with cherry pie filling. Chill overnight before serving.

Nutritional Information Per Serving: Calories: 118; Fat: 5 g; Sodium: 104 mg; Cholesterol: 24 mg; Carbohydrates: 16 g

Diabetic Exchanges: 1/2 bread; 1/2 fruit; 1/2 protein; 1 fat

SPINACH AND BROWN RICE CASSEROLE

Servings: 8

Source: The New American Heart Association Cookbook

Find this recipe at: http://diabeticgourmet.com/recipes/html/237.shtml

Ingredients

Vegetable Oil spray

10 ounces fresh spinach OR 10-oz package frozen no-salt-added chopped spinach, thawed

3 cups cooked brown rice (about 1 cup uncooked)

2 cups nonfat or low-fat cottage cheese

Egg substitute equivalent to 1 egg or 1 egg

1 tablespoon all-purpose flour

1 tablespoon grated Parmesan cheese

1/2 teaspoon dried thyme, crumbled

Pepper to taste

1 teaspoon light margarine

1-1/2 cups chopped onion (3 medium)

3 medium cloves, garlic, minced, or 1-1/2 tsp bottled minced garlic

8 ounces fresh mushrooms, sliced (2 to 2-1/2 cups)

3 tablespoons grated Parmesan cheese

2 tablespoons sunflower seeds

Directions

Preheat oven to 375F. Lightly spray a 13x9x2-inch pan with vegetable oil spray.

If using fresh spinach, remove large stems and tear leaves into bite-size pieces. If using frozen spinach, squeeze out moisture. Set aside.

In a large bowl, combine rice, cottage cheese, egg substitute, flour, 1 tablespoon Parmesan, thyme, and pepper. Set aside.

In a large saucepan, melt margarine over medium-high heat. Saute onions and garlic until onion is translucent, 2 to 3 minutes. Reduce heat to low and add spinach and mushrooms. Cook, covered, for 3 to 5 minutes.

Add cottage cheese mixture and blend well. Spoon mixture into pan and sprinkle with 3 tablespoons Parmesan and sunflower seeds. Bake, uncovered, for 25 to 30 minutes.

Nutritional Information Per Serving: Calories: 182; Protein: 13 g; Fat: 3 g; Sodium: 319 mg; Cholesterol: 8 mg; Carbohydrates: 25 g; Exchanges: 1/2 Bread/Starch, 1 Vegetable, 3/4 Low-Fat Milk
MILK CHOCOLATE CRUNCH

Servings: 54 (1-inch) squares

View recipe: http://diabeticgourmet.com/recipes/html/61.shtml

Source: Family Circle's All Time Favorite Recipes

Ingredients

2 milk chocolate bars (7 ounces each), chopped

1-1/2 cups crisp rice cereal

1 cup dark raisins

Directions

Line bottom of an 8x8x2 inch pan with aluminum foil; smooth out wrinkles.

Place chocolate in a microwave-safe bowl. Microwave at 100% power, checking every 30 seconds, until melted. Stir chocolate until smooth.

Stir cereal and raisins into chocolate until well combined. Spread mixture evenly in prepared pan. Refrigerate about 2 hours or until mixture is firm.

Invert pan onto a work surface; remove pan and peel off aluminum foil. Cut into squares and serve. Squares can be stored in an airtight container in refrigerator up to 2 weeks.

Nutritional Information Per Serving: Calories: 52; Protein: 1 g; Fat: 2 g; Carbohydrates: 7 g; Exchanges: 1/2 Starch/Bread

LENTIL AND RICE STUFFED SQUASH

Yield: 6 servings

Serving size: halved zucchini

Find this recipe at: http://diabeticgourmet.com/recipes/html/783.shtml

Ingredients

1/2 cup brown basmati rice

1/3 cup French green lentils

2 cups fat-free vegetable broth

3 large summer squash (about 2-2 1/2 lb.), halved

1 Tbsp. extra virgin olive oil

2/3 cup finely chopped red onion

2 garlic cloves, finely chopped 3 whole scallions, chopped

3 cups escarole, rolled up and sliced thin

1-2 Tbsp. finely-chopped fresh dill (optional)

1/4 cup chopped flat-leaf parsley

1/8 tsp. red pepper flakes, optional

Salt and freshly-ground black pepper

6 Tbsp. crumbled feta cheese

Directions

Combine the rice, lentils and vegetable broth in a deep saucepan with 1/2 cup water. Cook, covered, until the rice and lentils are tender, about 45 minutes. Drain and transfer to a mixing bowl.

If using yellow squash, cut off the necks. Scoop out the seeds with a spoon. In a large pot of boiling water, cook the squash 4 minutes. Drain and transfer to a bowl of ice-cold water. When completely cooled, pat the squash dry and set aside.

Place a rack in the center of the oven. Preheat the oven to 350 degrees.

Heat the oil in a pan over medium-high heat until hot. Sauté the onion 3 minutes. Add the garlic and scallions. Cook until the onion is soft, about 5 minutes. Stir in the escarole and pepper flakes (if using). Cook until the escarole is wilted and bright green, about 5 minutes. Stir the vegetables into the rice mixture. Mix in the dill and parsley. Season to taste with salt and pepper.

In a baking dish just large enough to hold them, arrange the squash. Spoon in the filling, generously mounding it. Sprinkle on the feta. Pour 1/2 cup water into the baking dish.

Bake, uncovered, until the cheese is soft, about 20 minutes. Serve warm or at room temperature, or refrigerate, covered in foil, until ready to use. Reheat before serving.

Nutritional Information Per Serving: Calories: 173; Protein: 7 g; Fat: 5 g; Sodium: 240 mg; Saturated Fat: 2 g; Dietary Fiber: 5 g; Carbohydrates: 27 g; Exchanges: 2 Bread/Starch, 1 Reduced-Fat Milk, 1 Fat