Meatless Monday

It's time for another Meatless Monday. Today's vegetarian recipes include Asparagus with Red Pepper Sauce and Ratatouille. Enjoy!

MIXED GARDEN CASSEROLE

Prep Time: 15 Minutes; Cost: $; Servings: 10; Difficulty Level: 2

Source: Cinnamon Hearts

View this online at https://diabeticgourmet.com/diabetic-recipes/mixed-garden-casserole.

Ingredients

1/4 cup brown sugar, firmly packed

2 tsp salt

1/2 tsp pepper

1/2 cup uncooked regular rice

1 small eggplant, peeled & sliced

1 large onion, sliced

3 medium zucchini, sliced

3 med-size yellow squash, sliced

1 large green pepper, seeded & sliced

2 large tomatoes, peeled, sliced

2 tbsp butter or margarine

Directions

Combine brown sugar, salt and pepper; set aside.

Place rice in bottom of a lightly spray-coated or non-stick 13x9x2-inch baking dish. Layer eggplant, onion, yellow squash, zucchini, green pepper and tomato in baking dish. Sprinkle brown sugar mixture over each layer. Dot with butter or margarine.

Cover tightly and bake at 350F for 1-1/2 hours or until rice and vegetables are tender.

Nutritional Information Per Serving: Calories: 105; Fat: 2 g; Sodium: 543 mg; Cholesterol: 6 mg; Carbohydrates: 19 g

Diabetic Exchanges: 1 bread/starch; 1 vegetable, 1/2 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

DUTCH APPLE PIE

Servings: 12

View recipe: http://diabeticgourmet.com/recipes/html/50.shtml

Ingredients

1/4 cup flour

1/2 cup quick cooking oats

1/2 teaspoon cinnamon

5 cup sliced baking apples

Sweetener equal to 1/2 cup sugar

1/2 cup unsweetened frozen apple juice concentrate

Pie crust for 1 crust pie

Topping:

1/4 cup flour

1/2 cup quick cooking oats

Sweetener to equal 1/2 cup brown sugar

1 teaspoon cinnamon

1 package sugarfree instant vanilla pudding mix

1/2 cup butter or margarine

Directions

Mix flour, oats, cinnamon, and sweetener with a fork.

Pour over sliced apples and mix well.

Pour apple juice over top of apples and mix well again.

Put apple mixture in pie crust; set aside.

For topping:

Mix dry ingredients with fork.

Add butter and cut into dry ingredients with a pastry blender or 2 knives until it resembles coarse crumbs, Pour mixture over pie filling and press down evenly over apples.

Bake at 400 degrees for 45-55 minutes.

Nutritional Information Per Serving: Calories: 251; Fat: 12 g; Sodium: 238 mg; Cholesterol: 5 mg ; Carbohydrates: 25 g

ASPARAGUS WITH RED PEPPER SAUCE

Servings: 2

View recipe: http://diabeticgourmet.com/recipes/html/65.shtml

Ingredients

1/2 pound asparagus stalks

1-1/2 large large red peppers

1-3/4 tablespoons olive oil

1/2 tablespoon balsamic vinegar

1/4 teaspoon fresh thyme leaves

Salt & pepper

Directions

Peel the asparagus if necessary and cook the stalks in lightly salted water for 4 to 8 minutes, until fork tender.

Drain under cold water and set the stalks aside.

Broil the peppers on all sides until lightly scorched.

Place the cooked peppers in a paper bag for 10 minutes.

Remove the peppers and peel off the skin.

Cut open the peppers and remove the stem, seeds and white flesh.

Puree the peppers in the food processor.

Mix in the olive oil, balsamic vinegar and thyme.

Taste for seasoning and add salt and pepper if desired.

Place equal amount of the puree on 2 serving dishes.

Top with equal amounts of asparagus.

Nutritional Information Per Serving: Calories: 73; Protein: 3 g; Fat: 3 g; Carbohydrates: 5 g; Exchanges: 1 Vegetable; 1 Fat

LEMONY ANGEL HAIR TOSS

Makes 8 servings.

Source: Dreamfields Healthy Carb Pasta

Find this recipe at: http://diabeticgourmet.com/recipes/html/795.shtml

Ingredients

1 box Dreamfields Angel Hair

1/3 cup olive oil

1/3 cup fresh lemon juice

1/4 teaspoon salt

2 cups packed baby arugula

2 cups halved cherry and/or grape tomatoes, assorted colors if possible

1/3 cup freshly shredded Parmesan cheese

1/3 cup toasted pine nuts (optional)

Salt and pepper (optional)

Directions

Cook pasta according to package directions. Drain; rinse in cold water or in ice water until completely cooled and drain well.

Meanwhile, in small bowl, whisk together olive oil, lemon juice and salt. Toss with pasta.

Add arugula, tomatoes and cheese to pasta. Toss gently to combine. Sprinkle with pine nuts and season with salt and pepper, if desired. Serve at room temperature or chilled.

Nutritional Information Per Serving: Calories: 262; Protein: 8 g; Fat: 11 g; Sodium: 143 mg; Cholesterol: 2 mg; Dietary Fiber: 5 g; Carbohydrates 37g

RATATOUILLE

Recipe Yield: Serves 4

Source: AICR

Recipe and image appear courtesy of American Institute for Cancer Research.

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

Ingredients

1 small eggplant, cut into 1/2-inch cubes

Salt and freshly ground black pepper

2 Tbsp. extra virgin olive oil

2 large red bell peppers, seeded and cut into 3/4-inch pieces

4 small zucchini, sliced

1 onion, coarsely chopped

4 cloves garlic, minced

1 lb. tomatoes, chopped, OR 1 can (28 oz.) whole tomatoes, drained and chopped

1/3 cup chopped fresh basil

Directions

Sprinkle eggplant lightly with salt and let drain in colander for 30 minutes. Pat dry.

In non-stick skillet heat 1 tablespoon oil over medium-high heat. Add eggplant. Stir and cook until soft and browned, about 6 to 7 minutes. Transfer eggplant to bowl.

Add remaining oil to pan and heat until hot. Add red peppers, zucchini, onion and garlic. Cook vegetables, stirring, until tender, about 3 to 5 minutes.

Mix in tomatoes, basil and eggplant. Stirring occasionally, cook on low heat 15 to 20 minutes or until all vegetables are very tender. Add salt and pepper to taste.

Ratatouille, a specialty of the Provence region of France, is a popular and versatile dish that uses large amounts of produce. The tomatoes and eggplant create a juicy, stew-like sauce that accentuates the flavors of basil and garlic. Serve it hot as a side dish or over a grain for an entree. This version also tastes great when served cold.

Nutritional Information Per Serving: Calories: 123; Fat: 5 g; Sodium: 200 mg; Protein: 4 g; Carbohydrates: 19 g

Diabetic Exchanges: 3-1/2 Vegetable; 1 Fat