Double-Post Monday

Besides being Meatless Monday, it's also Double-Post Monday. Today's offerings include Butternut Squash Enchiladas with Salsa Verde and Balsamic Marinated Steak & Asparagus. Enjoy!

TURKEY MEATLOAF

Recipe Yield: Makes 5 servings

Source: AICR

To view this online, go to https://diabeticgourmet.com/diabetic-recipes/turkey-meatloaf.

Ingredients

1/2 lb.ground turkey breast

1/2 lb. ground turkey

1/3 cup ketchup

1 cup unseasoned whole-wheat breadcrumbs

3/4 cup finely chopped onion

1 tsp. dried basil

2 tsp. dried oregano

2 garlic cloves, minced

1 large egg

1/2 cup shredded carrots

1/4 cup chopped fresh parsley

1/4 cup green bell pepper, minced

1/4 cup red bell pepper, minced

Salt and freshly ground black pepper, to taste

3 Tbsp. ketchup (optional, to use as a topping)

Directions

Preheat oven to 350 degrees.

Combine all ingredients except 3 tablespoons of ketchup in a large bowl. Transfer mixture to a 9x5-inch non-stick loaf pan. Bake 1 hour, uncovered.

Remove from oven. Spread the 3 tablespoons ketchup on top, if desired. Cover lightly with foil and let meatloaf rest 10 minutes. Cut into slices and serve.

Nutritional Information Per Serving: Calories: 278; Fat: 10 g; Sodium: 420 mg; Protein: 24 g; Carbohydrates: 23 g

Diabetic Exchanges: 1 Bread/Starch, 3 Lean-Meat

BUTTERNUT SQUASH ENCHILADAS WITH SALSA VERDE

Recipe Yield: Yield: Makes 8 servings.

View this online at https://diabeticgourmet.com/diabetic-recipes/butternut-squash-enchiladas-with-salsa-verde.

Ingredients

1 package (16 oz.) diced peeled butternut squash, or 1 1/4 lb. squash, seeded, peeled and diced

Canola oil spray

1 can (15.5 oz.) pinto beans, rinsed and drained

3/4 cup (3 oz.) crumbled reduced-fat feta cheese, divided

8 large (about 7-inch) corn tortillas

1 jar (16 oz.) salsa verde

Salt and freshly ground black pepper, to taste

1/4 cup chopped fresh cilantro leaves, for garnish (optional)

Directions

Place squash in medium saucepan. Add 1 cup water. Cover pot tightly, and place over medium-high heat. Cook until squash is tender but not mushy, 12-15 minutes, depending on size of cubes. Drain squash, and set aside.

Meanwhile, preheat oven to 350 degrees. Select a baking dish just large enough to hold the eight tortillas, folded over and slightly overlapping, so that they fit snuggly in the dish. (You may want to "test" and see if the baking dish is the proper size by arranging unfilled, folded tortillas in it, as they would be once filled and ready to bake.) using the canola oil spray, lightly coat the interior of the baking dish and set aside.

Place beans in mixing bowl. Using fork, partially mash beans. Add squash and blend, leaving mixture coarsely mashed, with some beans still whole. Mix in 1/2 cup of the cheese. Season filling to taste with salt and pepper.

Coat a tortilla on both sides with cooking spray. Lay it on a plate. Spoon 3/4 cup of filling on one half of the tortilla. Fold tortilla in half over filling. Set it at one end of the baking dish. Repeat, placing filled tortillas so they overlap, filling baking dish tightly. Pour pureed sauce over assembled enchiladas. Sprinkle remaining cheese over sauce. Cover pan with foil.

Bake enchiladas about 30 minutes, until they are heated through and tortillas are soft. Uncover and serve garnished with cilantro, accompanied by cooked brown rice, if desired.

Nutritional Information Per Serving: Calories: 180; Fat: 2 g; Saturated Fat: 1 g; Sodium: 479 mg; Protein: 8 g; Carbohydrates: 33 g

GRILLED PANZANELLA

Recipe Yield: Makes 6 servings.

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

Ingredients

4 garlic cloves, minced

1/2 tsp. Dijon mustard

2 Tbsp. white wine vinegar

1/4 cup extra virgin olive oil

Salt and freshly ground pepper to taste

15 fresh basil leaves, chopped coarsely

1 medium cucumber, seeded (or English cucumber) washed, sliced into 1/2-inch pieces

3 large ripe tomatoes, cut into 1-inch cubes

2 Tbsp. green olives, pitted and chopped (capers may be substituted)

1 medium red bell pepper, seeded and quartered

1/2 large red onion, cut in half and then 1/4 inch slices

1/2 small loaf crusty whole-grain French or Italian bread, cut into 1-inch slices, halved

Directions

In mixing bowl whisk garlic, mustard, vinegar, oil, salt and pepper and set aside.

In large bowl gently combine basil, cucumber, tomatoes and olives.

Brush bell peppers and onion slices on one side with oil mixture. Place oil side down on hot grill and cook for 3-4 minutes. Brush other side with oil mixture, turn over and cook an additional 3-4 minutes.

Remove from grill. On cutting board, slice peppers into 1/2-inch slices and separate onion rings. Add to vegetables. Add oil mixture and toss to coat.

Toast both sides of bread until nicely browned.

On a serving platter layer bread and top with vegetables and basil mixture. Toss bread with vegetables if desired. Serve.

Nutritional Information Per Serving: Calories: 193; Fat: 11 g; Saturated Fat: 2 g; Sodium: 187 mg; Protein: 4 g; Carbohydrates: 22 g

TEN-MINUTE GAZPACHO

Recipe Yield: Makes 4 servings.

View this online at https://diabeticgourmet.com/diabetic-recipes/ten-minute-gazpacho.

Ingredients

2 cups tomato juice, preferably reduced-sodium

2 garlic cloves, chopped

2 tsp. olive oil

2 Tbsp. bread crumbs

1/2 Tbsp. white wine vinegar

Salt and freshly ground black pepper, to taste

1/4 cup seeded and diced cucumber

1/4 cup finely diced green bell pepper

1 plum tomato, seeded and finely diced

1/4 cup red onion, finely diced

1/4 cup zucchini, finely diced (optional)

1 hard boiled egg white, finely chopped (optional)

Directions

In a blender, purée tomato juice, garlic and olive oil.

Add bread crumbs and vinegar, and blend to combine. Season to taste with salt and pepper.

Pour into a covered container and chill well, from 2 hours to overnight.

When ready to serve, adjust seasonings if necessary.

Divide soup among 4 serving bowls.

Add 1 Tbsp. each of diced cucumber, pepper, tomato and onion, plus zucchini and egg white if desired. (Or add diced vegetables to juice mixture before serving.)

Notes:

Many nutrition experts advise choosing vegetables and fruits in deep colors – dark green, yellow, orange and red. Since different colors often indicate the presence of different phytochemicals, eating a rainbow of colors is a good way to bolster your health defenses.

Nutritional Information Per Serving: Calories: 70; Fat: 3 g; Fiber: 1 g; Sodium: 97 mg; Protein: 2 g; Carbohydrates: 10 g

TEXAS RED CHILI

Recipe Yield: Servings: 8

Source: Family Circle's "All-time Favorite Recipes"

Book Title: Family Circle's "All-time Favorite Recipes”

View this online at https://diabeticgourmet.com/diabetic-recipes/texas-red-chili.

Ingredients

2 tablespoons vegetable oil

1 beef brisket (about 2 pounds), cut into 1/4-inch cubes

1 cup chopped onion

3 jalapeno chiles, halved, seeded and finely, chopped

2 cloves garlic, finely chopped

1/4 cup chili powder

1 tablespoon ground cumin

1/2 teaspoon salt

1/2 teaspoon ground red pepper (cayenne)

1 can (13-3/4 ounces) beef broth

2 cans (14-1/2 ounces each) stewed tomatoes

1 bottle (12 ounces) beer

1 bay leaf

Lime wedges for garnish

Directions

Heat oil in a Dutch oven over medium-high heat. Working in batches, saute brisket until browned, about 10 minutes. Transfer to a plate.

Add onion, jalapenos and garlic to drippings in pot; cook over medium-low heat until onion is very tender, about 8 minutes. Stir in chili powder, cumin, salt, and red pepper; cook 1 minute. Return meat to pot. Stir in broth, tomatoes, beer and bay leaf. Heat to boiling. Lower heat; simmer with cover slightly ajar until meat is tender, about 1-1/2 hours. For last 20 minutes, uncover to thicken chili.

To serve, ladle chili into bowls. Garnish each bowl with lime wedge.

Nutritional Information Per Serving: Calories: 334; Fat: 17 g; Sodium: 712 mg; Cholesterol: 84 mg; Protein: 30 g; Carbohydrates: 15 g

Diabetic Exchanges: 1 Bread/Starch; 4 Medium-Fat Meat

BALSAMIC MARINATED STEAK & ASPARAGUS

Recipe Yield: Makes 4 servings

Source: TBC

Recipe and photo appears courtesy of Cattlemen's Beef Promotion Board.

View this online at https://diabeticgourmet.com/diabetic-recipes/balsamic-marinated-steak-asparagus.

Ingredients

4 beef round (sirloin) tip side steaks, cut 1 inch thick (about 8 ounces each)

1 pound fresh asparagus

1/2 teaspoon salt

1/8 teaspoon pepper

Marinade:

2/3 cup prepared balsamic vinaigrette

2 tablespoons Dijon-style mustard

Directions

Combine marinade ingredients in small bowl. Remove and reserve 2 tablespoons. Place beef steaks and remaining marinade in food-safe plastic bag; turn steaks to coat. Close bag securely and marinate in refrigerator 15 minutes to 2 hours.

Place asparagus in shallow microwave-safe dish; add 1/2 cup water. Cover and microwave on HIGH 3 to 6 minutes or until crisp-tender. Drain asparagus. Add reserved 2 tablespoons marinade to asparagus; turn to coat. Set aside.

Remove steaks from marinade; discard marinade. Place steaks on grid over medium, ash-covered coals. Grill, covered, 12 to 14 minutes (over medium heat on preheated gas grill, 13 to 14 minutes) for medium rare (145F) doneness, turning once. (Do not overcook.)

During last 3 minutes of grilling, arrange asparagus on grid around steaks; grill 2 to 3 minutes, turning once. Season steaks and asparagus with salt and pepper.

Nutritional Information Per Serving: Calories: 366; Fat: 14 g; Saturated Fat: 4 g; Fiber: 2.5 g; Sodium: 591 mg; Cholesterol: 149 mg; Protein: 52 g; Carbohydrates: 7 g