Meatless Monday

It's time for another Meatless Monday, where we show that you can eat healthy diabetic and meatless fare at the same time. Today's offerings include Eggplant and Tomato Casserole and Broccoli with Asian Tofu. Enjoy!

LEMON PUDDING CAKE

Recipe Yield: Servings: 6

Source: Cinnamon Hearts

View this online at https://diabeticgourmet.com/diabetic-recipes/lemon-pudding-cake.

Ingredients

3 Large eggs, separated

3/4 Cup sugar, divided

2 Tbsp butter or margarine, at room temperature

1 Tbsp grated lemon peel

1 Cup lowfat buttermilk

1/3 Cup lemon juice (fresh)

1/4 Cup all-purpose flour

Directions

Preheat oven to 350F. Set a spray-coated souffle dish or other straight-sided baking dish in a larger baking pan that is at least 2-inches deep; set aside.

In a deep bowl, beat egg whites with an electric mixer on high speed until foamy. Gradually beat in 1/4 cup of the sugar; continue to beat until whites hold short, distinct peaks. Set aside.

In another bowl, combine butter, remaining 1/2 cup sugar, lemon peel and egg yolks. Beat on high speed until mixture is thick and lemon-colored. Stir in buttermilk, lemon juice and flour. Add about 1/4 of the egg whites to batter; stir to mix well, Gently, but thoroughly, fold in remaining whites.

Pour batter into souffle dish. Set dish (in baking pan) on middle rack of oven. Pour boiling water into BAKING PAN up to the level of the batter in the souffle dish. Bake until top of pudding is a rich brown and center feels firm when lightly pressed, about 1 hour. Serve pudding hot or cool, spooning portions up from the bottom of the baking dish to get the lemon sauce that has formed beneath the pudding.

Nutritional Information Per Serving: Calories: 192; Fat: 6 g; Sodium: 100 mg; Cholesterol: 72 mg; Carbohydrates: 32 g

Diabetic Exchanges: 2 Bread/Starch, 1 Fat

ALMOND BISCOTTI

Recipe Yield: Servings: 32

View this online at https://diabeticgourmet.com/diabetic-recipes/almond-biscotti.

Ingredients

1/4 cup finely chopped almonds

1/2 cup sugar

2 tablespoons margarine

4 egg whites, lightly beaten

2 teaspoons almond extract

2 cups all-purpose flour

2 teaspoons baking powder

1/4 teaspoon salt

Directions

Preheat oven to 375 degree F.

Place almonds in a small baking pan. Bake 7 to 8 minutes until golden brown (watch carefully to avoid burning). Set aside.

Beat sugar and margarine in medium bowl with electric mixer until smooth. Add egg whites and almond extract; mix well. Combine flour, baking powder and salt in large bowl; mix well. Stir egg white mixture and almonds into flour mixture until well blended.

Spray two 9x5-inch loaf pans with non-stick cooking spray. Evenly divide dough between prepared pans. Spread dough evenly over bottoms of pans with wet fingertips. Bake 15 minutes or until knife inserted into centers comes out clean.

Remove from oven and turn onto cutting board. As soon as loaves are cool enough to handle, cut each into 16 (1/2-inch thick) slices. Place slices on baking sheets covered with parchment paper or sprayed with cooking spray. Bake 5 minutes; turn over. Bake 5 minutes more or until golden brown. Serve warm or cool completely and store in airtight container.

Nutritional Information Per Serving: Calories: 56; Fat: 1 g; Protein: 1 g; Carbohydrates: 9 g

Diabetic Exchanges: 1/2 Starch/Bread; 1/2 Fat

BROILED TOMATOES PARMESAN

Yield: 4 Servings (1/2 tomato)

View Online: http://diabeticgourmet.com/recipes/html/888.shtml

Source: The New Family Cookbook for People with Diabetes

Book Info: http://diabeticgourmet.com/book_archive/details/26.shtml

Ingredients

2 medium ripe tomatoes (12 to 14 ounces total)

1 clove garlic, minced

2 teaspoons olive oil

1 tablespoon minced fresh basil, or 1 teaspoon dried basil

1/4 teaspoon freshly ground pepper

1/2 cup fresh soft bread crumbs, or 1 slice bread, crumbled

1 tablespoon freshly grated Parmesan cheese (preferably imported)

Directions

Cut tomatoes in half crosswise. Gently squeeze out and discard the seeds. Place the tomatoes cut side up on a broiler pan prepared with non-stick pan spray.

Combine the garlic, oil, basil, and pepper in a small bowl. Brush evenly over the cut surfaces of the tomatoes. Broil 6 inches from the heat source until hot, about 5 minutes.

While the tomatoes are broiling, combine the crumbs and cheese in a small bowl; sprinkle evenly over the tops of the hot tomatoes. Return to the broiler until the crumbs are browned, about 2 minutes. Serve immediately.

Nutritional Information Per Serving: Calories: 60; Protein: 2 g; Fat: 3 g; Sodium: 62 mg; Cholesterol: 1 mg; Dietary Fiber: 1 g; Sugars: 3 g; Carbohydrates: 7 g; Exchanges: 1 Vegetable, 1/2 Fat

EGGPLANT AND TOMATO CASSEROLE

Serves: 8

View Online: http://diabeticgourmet.com/recipes/html/310.shtml

Source: 1,001 Delicious Recipes for People with Diabetes

Book Info: http://diabeticgourmet.com/book_archive/details/22.shtml

Ingredients

1 large eggplant (2 pounds), peeled, cut into 1-inch cubes

1/2 cup seasoned dry bread crumbs

1/3 cup chopped onion

3 cloves garlic

1-1/2 teaspoons dried oregano leaves, divided

1/2 teaspoon dried basil leaves

1/4 teaspoon dried thyme leaves

Salt and pepper, to taste

2 eggs

3 medium tomatoes, sliced

1/4 cup grated fat-free Parmesan cheese

Directions

Cook eggplant in 2 inches simmering water in covered medium saucepan until tender, 5 to 8 minutes. Drain well. Mash eggplant with fork; mix in breadcrumbs, onion, garlic, 1 teaspoon oregano, basil, and thyme. Season to taste with salt and pepper. Mix in eggs.

Spoon eggplant mixture into 11x7-inch baking dish. Arrange tomatoes in rows over eggplant; sprinkle with cheese and remaining 1/2 teaspoon oregano.

Bake, uncovered, at 350 degrees F. until hot through, about 20 minutes.

Nutritional Information Per Serving: Calories: 98; Protein: 5.1 g; Fat: 1.9 g; Sodium: 245 mg; Cholesterol: 53.3 mg; Carbohydrates: 16.9 g; Exchanges: 2 Vegetable, 1/2 Bread/Starch, 1/2 Fat

BROCCOLI WITH ASIAN TOFU

Optional: Delicious served on top of brown rice or Asian-style noodles (soba or udon).

Yield: 4 servings

Serving size: 2 slices tofu, with broccoli and marinade mixture

Source: Deliciously Healthy Dinners

Find this recipe at: http://diabeticgourmet.com/recipes/html/995.shtml

Ingredients

1 pkg (16 oz) firm tofu, drained

2 Tbsp lite soy sauce

1 tsp sesame oil (optional)

1/2 Tbsp brown sugar

1 Tbsp fresh ginger root, finely chopped or shredded (or 1 tsp ground ginger)

1 lb fresh broccoli, rinsed and cut into individual spears

1 Tbsp peanut oil or vegetable oil

1/4 tsp crushed red pepper

4 Tbsp garlic, peeled and thinly sliced (about 8 cloves)

1 Tbsp sesame seeds (optional)

Cooking spray

Directions

Slice tofu into eight pieces. Place on a plate or flat surface covered with three paper towels. Top with four more paper towels. Top with another flat plate or cutting board. Press down evenly and gently to squeeze out moisture. Throw away paper towels. Replace with fresh paper towels and press again. (The more liquid you remove, the more sauce the tofu will absorb.)

Place tofu in a bowl just big enough to hold all eight pieces lying on their widest side without overlapping.

In a small bowl, stir to thoroughly combine soy sauce, sesame oil, brown sugar, and ginger into a marinade, and stir thoroughly. Pour over tofu. Carefully turn the tofu several times to coat well. Set aside.

Meanwhile, heat a large nonstick saute pan coated with cooking spray. Add broccoli and saute for about 5 minutes, until it turns bright green and becomes tender and crispy. Remove broccoli from pan and set aside.

Heat a grill pan or flat saute pan over high heat. Drain tofu, reserving marinade. Place on grill pan to heat for about 3 minutes. Gently turn. Heat the second side for 3 minutes.

At the same time, in the saute pan over medium-low heat, warm the peanut oil, crushed red pepper, and garlic until the garlic softens and begins to turn brown, about 30 seconds to 1 minute. Add broccoli and reserved marinade, and gently mix until well-coated.

Place two slices of tofu on each plate with one-quarter of the broccoli and marinade mixture. Sprinkle with sesame seeds (optional).

Nutritional Information Per Serving: Calories: 183; Protein: 14 g; Fat: 11 g; Sodium: 341 mg; Cholesterol: 0 mg; Saturated Fat: 2 g; Dietary Fiber: 4 g; Carbohydrates: 13 g

SIMPLE PINEAPPLE CARROTS (PAREVE)

Makes 4 Servings.

Source: Passover Lite Kosher Cookbook

Author: Gail Ashkanazi-Hankin

Find this recipe at: http://diabeticgourmet.com/recipes/html/812.shtml

Ingredients

3 cups carrots, cut into match sticks

3/4 - 1 cup pineapple juice

1 tsp. potato starch

1/2 tsp. ground ginger

1/2 cup pineapple tidbits

Directions

In a saucepan, combine carrots and 1/2 cup of pineapple juice.

Bring to a boil.

Reduce heat, cover, and simmer until tender.

Meanwhile, in a small bowl, mix together the potato starch, remaining pineapple juice, and ginger.

Stir into the carrot mixture along with the pineapple tidbits and heat through until the juices thicken.

Nutritional Information Per Serving: Calories: 109; Sodium: 30 mg; Cholesterol: 0 mg; Carbohydrates: 25 g; Exchanges: 1-1/2 Vegetable; 1 Fruit