Meatless Monday

It's time for another Meatless Monday. Today's offerings include Simple Veggie Skewers and Lemon Chiffon Pie. (Yum!) Enjoy!

SPINACH, FETA AND GRAPE TOMATO OMELET

Find this recipe at: http://diabeticgourmet.com/recipes/html/1222.shtml

Yield: 4 servings.

Serving size: 1/2 omelet.

Source: The Heart-Smart Diabetes Kitchen: Fresh, Fast and Flavorful Recipes Made with Canola Oil from the American Diabetes Association and CanolaInfo

Ingredients

2 cups egg substitute

3 Tbsp fat-free milk

2 cups loosely packed baby spinach

2 Tbsp chopped fresh basil leaves

1 Tbsp canola oil

1 cup grape tomatoes, quartered

1/2 tsp chopped fresh rosemary leaves

1/2 cup reduced-fat feta cheese

Directions

Combine egg substitute and milk in a medium bowl and whisk until well blended.

Place spinach and basil in another medium bowl; set aside.

Heat canola oil in a small nonstick skillet over medium-high heat. Add tomatoes and rosemary, and cook 2 minutes or until soft, stirring frequently. Add to bowl with spinach and basil, toss, and cover to allow spinach to wilt slightly and flavors to blend while preparing omelets.

Reduce heat to medium. Wipe skillet clean with a damp paper towel. Coat skillet with canola oil cooking spray and place over medium heat until hot. Pour half of egg mixture into skillet. Cook 5 minutes; as eggs begin to set, gently lift edge of omelet with a spatula and tilt skillet so uncooked portion flows underneath.

When egg mixture is set, spoon half of tomato mixture over half of omelet. Top with half of feta cheese. Loosen omelet with a spatula and fold in half. Slide omelet onto serving plate and cover with foil to keep warm. Repeat with remaining ingredients.

Nutritional Information Per Serving: Calories: 135; Protein: 16 g; Fat: 6 g; Sodium: 445 mg; Cholesterol: 5 mg; Saturated Fat: 1.5 g; Dietary Fiber: 1 g; Carbohydrates: 5 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

LEMON CHIFFON PIE

Recipe Yield: Servings: 8

View this online at http://diabeticgourmet.com/recipes/html/157.shtml

Ingredients

3 tbsp margarine

3 tbsp sugar

3/4 cup graham wafer crumbs

1/2 tsp lemon peel, grated

1/4 tsp cinnamon

1/8 tsp salt

1/4 tsp nutmeg

1/4 cup lemon juice

1/8 tsp allspice

1/2 cup sweetener equivalent to sugar

1 tbsp unflavored gelatine (1 pkg)

1/3 cup powdered skim milk

1/2 cup water

1/3 cup ice water

2 eggs, separated

1 tbsp lemon juice

Directions

Melt margarine in a pie plate at high for 30-45 seconds. Combine graham crumbs and spices. Add to pie plate and combine well with a fork. Spread evenly over bottom of pie plate. Microwave at high for 3-5 min, watching carefully to prevent scorching. Allow to cool before filling.

In a large measure, sprinkle gelatin on 1/2 cup water. Allow to soften. In a separate bowl, combine egg yolks, sugar, lemon peel, salt and 1/4 cup lemon juice. Microwave at medium for 5-8 min until mixture comes to a boil stirring every 2 minutes. Add gelatin and sweetener and mix well. Refrigerate until slightly thickened.

Beat egg whites, powdered milk, ice water and 1 tbsp lemon juice until stiff. Carefully fold gelatin mixture into egg whites. Pour into crust. Refrigerate for 2 hours before serving.

Nutritional Information Per Serving: Calories: 115; Fat: 5 g; Protein: 4 g; Carbohydrates: 15 g

Diabetic Exchanges: 1 Starch/Bread, 1 Fat

VEGETABLE AND BEAN SOUP

Yield: 6 servings

Online: http://diabeticgourmet.com/recipes/html/900.shtml

Source: The Everyday Low-Carb Slow Cooker Cookbook

Book Info: http://diabeticgourmet.com/book_archive/details/15.shtml

Ingredients

1 (14.5 ounce) can diced tomatoes

2 (14.5) cans vegetable broth

1 cube vegetable bouillon

1 medium onion, finely chopped

1 (15.5 ounce) can kidney beans, drained

1 red bell pepper, finely chopped

2 carrots, finely chopped

2 celery stalks, finely chopped

2 summer squashes (zucchini or yellow squash, about 1 pound total), quartered lengthwise and chopped

1 (7 ounce) can sliced mushrooms, drained

1 tablespoon minced garlic

3 tablespoon olive oil

1/4 teaspoon kosher salt

1 teaspoon black pepper

1/2 teaspoon Tabasco sauce (about 4 shakes) (optional)

Directions

Combine all ingredients in the slow cooker crock and mix well.

Cover and cook on LOW for 8 hours.

Stir well before serving.

If desired, stir in Tabasco sauce before serving.

Nutritional Information Per Serving: Calories: 210; Protein: 8 g; Fat: 9 g ; Sodium: 1020 mg; Cholesterol: 14 mg; Carbohydrates: 18 g

Diabetic Exchanges: 1 Lean Meat, 2 Fat, 2 Vegetable

SIMPLE VEGGIE SKEWERS

Recipe Yield: Yield: 12 appetizers

Source: The Complete Diabetes Prevention Plan

View this online at https://diabeticgourmet.com/diabetic-recipes/simple-veggie-skewers.

Ingredients

1 medium-small zucchini squash

12 cubes (3/4-inches each) reduced-fat white cheddar, provolone, or Swiss cheese (about 3 ounces)

12 small whole fresh mushrooms

12 pitted jumbo black olives

12 cherry or grape tomatoes

12 wooden skewers (6-inches each)

1/2 cup light ranch salad dressing (optional)

Directions

Trim the ends off the zucchini, quarter it lengthwise, and cut into 3/4-inch pieces.

Thread 1 of the zucchini pieces, 1 cube of cheese, 1 mushroom, 1 olive, 1 tomato, and another zucchini piece onto each skewer.

Serve immediately (accompanied by the dressing if desired) or cover and chill for several hours before serving.

Nutritional Information Per Serving: Calories: 58; Fat: 2.8 g; Fiber: 1 g; Sodium: 138 mg; Cholesterol: 7 mg; Protein: 5 g; Carbohydrates: 2 g

Diabetic Exchanges: 1/2 Vegetable, 1/2 Medium-Fat Meat

SOUTHERN-STYLE SLAW

Recipe Yield: Yields 12 servings

Source: Splenda

Recipe and image appear courtesy of Splenda.

View this 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