Meatless Monday

It's time for another Meatless Monday. Today's offerings include Romaine, Red Onion, and Fennel Salad with Tart Lime Dressing and Spiced Apple Pudding. Enjoy!

SUGARFREE PUMPKIN BREAD

This recipe begins, “Sweet and spicy, this pumpkin bread makes a wonderful holiday treat. Substituting yogurt for eggs and oil reduces fat and cholesterol and Splenda reduces the carbohydrate and calories. If regular sugar is used, the total calories would be 103 and carbs would be 20 grams.”

Recipe Yield: 32

Source: Adapted from Iowa State University Extension recipe, Food for Fitness and Fun, November 2000

View this online at https://diabeticgourmet.com/diabetic-recipe/sugarfree-pumpkin-bread.

Ingredients

1 can pumpkin (15 ounce)

1 cup Splenda No Calorie Sweetener

1/4 cup vegetable oil

1 cup yogurt, low-fat plain

1-1/2 cups flour (all purpose)

1-1/2 cups whole wheat flour

2 teaspoons baking powder

2 teaspoons baking soda

2 teaspoons cinnamon

1/2 teaspoon salt

1 cup raisins

Directions

Preheat oven to 350 degrees.

In a large mixing bowl, beat together pumpkin, sugar, oil, and yogurt.

In a medium bowl, combine the flours, baking powder, soda, cinnamon, and salt; add to pumpkin mixture, stirring until just moistened.

Stir in raisins.

Pour into 2 greased 9x5x3 inch loaf pans and bake until done, about 55 minutes.

Cool on a wire rack for 10 minutes; remove from pan and cool completely.

Nutritional Information Per Serving: Calories: 66; Fat: 1.9 g; Saturated Fat: .4 g; Fiber: 1 g; Sodium: 121 mg; Protein: 2 g; Carbohydrates: 11 g; Sugars: 3.6 g

SPINACH SALAD WITH SEARED BOK CHOY, GINGER AND CILANTRO

Recipe Yield: Yield: 4 servings. Serving size: 2/3 cup bok choy mixture, 1 cup spinach.

Source: CanolaInfo

Recipe and image appear courtesy of CanolaInfo.org.

View this online at https://diabeticgourmet.com/diabetic-recipe/spinach-salad-with-seared-bok-choy-ginger-and-cilantro

Ingredients

1 Tbsp canola oil

1 bunch bok choy, rinsed well and chopped (4 cups)

1/3 cup chopped whole green onions

2 cloves garlic, minced

1 tsp minced fresh ginger

1 Tbsp reduced-sodium soy sauce

1/4 tsp freshly ground black pepper

2 Tbsp chopped fresh cilantro

4 cups fresh baby spinach leaves

Directions

In large skillet, heat canola oil over medium-high heat.

Add bok choy, green onions, garlic and ginger and cook 2-3 minutes or until bok choy is tender-crisp.

Add soy sauce and pepper, stir to coat and cook 1 minute. Remove from heat and stir in cilantro.

Arrange spinach leaves on serving platter. Spoon bok choy mixture over spinach and serve.

Notes:

This Asian-inspired recipe is alive with shades of green from spinach and bok choy and distinct flavors of soy sauce, ginger and garlic. And when you arrange the bok choy over fresh spinach, the warmth gently and slightly wilts the spinach leaves. The result is a mouth-watering medley of tastes and textures. To turn this salad into a complete meal, top it with grilled or seared tofu, grilled or roasted chicken breast, or grilled or steamed shrimp.

Nutritional Information Per Serving: Calories: 50; Fat: 3.5 g; Fiber: 2 g; Sodium: 140 mg; Protein: 1 g; Carbohydrates: 5 g

CHOCOLATE CHIP PUMPKIN MUFFINS

Recipe Yield: Yield: 12 servings

Source: Equal

View this online at https://diabeticgourmet.com/diabetic-recipes/chocolate-chip-pumpkin-muffins

Ingredients

1 cup pumpkin puree (canned or homemade)

1/2 cup vegetable oil

1/4 cup unsweetened applesauce

2 eggs, beaten

1 tablespoon molasses

1 cup all-purpose flour

3/4 cup whole wheat flour

1 cup Equal Spoonful or Granulated*

1 teaspoon baking powder

1 teaspoon baking soda

3/4 teaspoon ground cinnamon

1/2 teaspoon ground cloves

1/2 teaspoon salt

3/4 cup semi-sweet chocolate chips

* May substitute 24 packets Equal sweetener

Directions

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

Combine pumpkin, oil, applesauce, eggs and molasses in a large bowl. Combine flours, Equal, baking powder and soda, cinnamon, cloves and salt in a separate bowl.

Gradually add dry ingredients to pumpkin mixture until all ingredients are just moistened. Stir in chocolate chips.

Spoon batter into muffin cups, filling 3/4 full. Bake in preheated 375 F 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.

Notes:

Pumpkin and chocolate are combined in these easy-to-make muffins.

Nutritional Information Per Serving: Calories: 238; Fat: 12 g; Sodium: 256 mg; Cholesterol: 35 mg; Protein: 3 g; Carbohydrates: 30 g

Diabetic Exchanges: 2 starch, 2 fat

SPICED APPLE PUDDING

Recipe Yield: Servings: 4 (1/2 cup)

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

Ingredients

2 cups Unsweetened apple juice

1/3 cup Granulated sugar substitute

1/3 cup Cornstarch

1/2 tsp Cinnamon

1 Egg

Directions

In a heavy saucepan, combine 1/2 cup apple juice and cornstarch; mix well. Add remaining juice. Place over medium heat and cook, stirring, until mixture comes to a boil. Reduce heat and simmer for 2 minutes. Remove from heat.

In a bowl, beat egg with a fork. Add 1/2 cup of hot mixture to beaten egg. Stir until smooth. Return immediately to hot mixture, stirring constantly. (The hot mixture will cook the egg.)

Stir in sweetener and cinnamon. Pour into 4 dessert dishes, cover with plastic wrap to prevent skin from forming. Cool to room temperature or chill in refrigerator.

Nutritional Information Per Serving: Calories: 117; Fat: 1 g; Protein: 1 g; Carbohydrates: 26 g

Diabetic Exchanges: 1 starch; 1 fruit

ROMAINE, RED ONION, AND FENNEL SALAD WITH TART LIME DRESSING

Recipe Yield: Servings: 4

View this online at https://diabeticgourmet.com/diabetic-recipes/romaine-red-onion-and-fennel-salad-with-tart-lime-dressing.

Ingredients

1 cup Romaine lettuce

1-1/2 cups fennel bulb, shredded

1 cup cauliflowerets

1/2 cup red onion, sliced thinly

Tart Lime Dressing

1/2 cup lime juice, fresh

1 tbsp olive oil

1 cup garlic, minced

1/4 tsp salt

1/4 tsp ground pepper

1/4 tsp paprika

Directions

Salad: Wash, dry, and tear lettuce into bite-sized pieces. Arrange lettuce pieces in a salad bowl; toss with shredded fennel, cauliflowerets, and red onion. Prepare Tart Lime Dressing. Sprinkle dressing over salad and toss just before serving.

Tart Lime Dressing: Combine all ingredients and mix well.

Nutritional Information Per Serving: Calories: 60; Fat: 3 g; Protein: 2 g; Carbohydrates: 6 g

Diabetic Exchanges: 1 vegetable and 1 fat

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