Meatless Monday

It's time for another Meatless Monday. Today's offerings include Easy Vegan Tempeh Chili and Buttery Spaghetti Squash. Enjoy!

Note: Today's Meatless Monday will be a stand-alone post, without a double-post following it.

PEANUT BUTTER AND CHOCOLATE CHEESECAKE CUPS

Recipe Yield: Yield: 24 servings Serving size: 1 cheesecake cup

Source: Splenda

Recipe and image appear courtesy of Splenda.

View this online at https://diabeticgourmet.com/diabetic-recipes/peanut-butter-and-chocolate-cheesecake-cups.

Ingredients

Crust

36 Reduced-Fat Chocolate Wafers

1/4 cup Splenda No Calorie Sweetener, Granulated

5 tablespoons light butter, melted

Peanut Butter Center

1/2 cup Splenda No Calorie Sweetener, Granulated

3 tablespoons reduced fat peanut butter

3 tablespoons reduced fat cream cheese

Chocolate Filling

4 ounces unsweetened chocolate

8 ounces reduced fat cream cheese

1 3/4 cups Splenda No Calorie Sweetener, Granulated

1/2 cup skim milk

1/2 cup egg substitute

1 teaspoon vanilla

2 ounces sugar-free chocolate, melted

Directions

Preheat oven to 350 degrees F.

Make CRUST. Crush cookies into fine crumbs. Blend all crust ingredients together in a small bowl. Stir until well blended. Set aside.

Make PEANUT BUTTER CENTER. Place all center ingredients in a small bowl. Mix until well blended. Set aside.

Make CHOCOLATE FILLING. Melt chocolate in small saucepan over low heat. Set aside. Place cream cheese and Splenda Granulated Sweetener in a small mixing bowl. Beat until soft. Slowly add skim milk. Mix, using a wire whisk, until smooth. Add melted chocolate. Stir well. Add egg substitute and vanilla. Mix until well blended. Set aside.

Assemble CUPS. Place 24 mini size foil baking cups on a sheet pan. Evenly divide crust between the 24 baking cups. Firmly press crusts into the bottom of the cups. Place approx. 1/2 tsp of the peanut butter center in the center of each crust-lined baking cup. Spoon chocolate filling into each baking cup. Firmly tap sheet pan on countertop to remove any air bubbles.

Bake in a preheated 350 degrees F oven 10-15 minutes, or until slightly firm to the touch. Chill for approx. 2 hours before serving. Drizzle optional melted chocolate over the top for a garnish.

Notes:

A chocolate wafer crust forms the base for this peanut butter filled chocolate cheesecake cup.

Nutritional Information Per Serving: Calories: 120; Fat: 8 g; Saturated Fat: 4 g; Fiber: 1 g; Sodium: 95 mg; Cholesterol: 10 mg; Protein: 3 g; Carbohydrates: 11 g; Sugars: 5 g

SUGAR-FREE OATMEAL RAISIN COOKIES

Recipe Yield: Yield: 15 servings

Source: PNEP

View this online at https://diabeticgourmet.com/diabetic-recipe/sugar-free-oatmeal-cookies.

Ingredients

3 banana (ripe)

1/3 cup margarine

2 cups quick-cooking oats (uncooked)

1/4 cup skim milk

1/2 cup raisins

1 teaspoon vanilla extract

Directions

Preheat oven to 350 degrees.

Put the margarine in a small saucepan. Melt it on low heat.

Put all the ingredients in a mixing bowl. Mix really well.

Let the mix stand for about 5 minutes, until the oats are wet.

Lightly grease the cookie sheet.

For each cookie, spoon out about 1 tablespoon of dough and drop it onto the greased cookie sheet.

Bake the cookies for 15 to 20 minutes.

Let the cookies cool on the cookie sheet for about 1 minute.

Move the cookies to wire racks or a towel. Let them cool completely.

Nutritional Information Per Serving: Calories: 110; Fat: 5 g; Saturated Fat: 1 g; Fiber: 2 g; Sodium: 35 mg; Protein: 2 g; Carbohydrates: 17 g; Sugars: 7 g

EASY VEGAN TEMPEH CHILI

This is from OnTrackDiabetes, a site with some good information for diabetics and their families.

Servings: 6; Prep time: 10 minutes; Cook time: 30 minutes; Total: 40 minutes

You can view this at https://www.ontrackdiabetes.com/recipes/easy-vegan-tempeh-chili.

Ingredients

3 tablespoons olive oil

8 ounces tempeh

1 medium onion, chopped (about 1 cup)

1/2 red bell pepper, chopped (about 1 cup)

1/2 yellow bell pepper, chopped (about 1 cup)

1/2 orange bell pepper, chopped (about 1 cup)

1 stalk of celery, chopped

1 15-ounce can of organic pinto beans (undrained)

1 15-ounce can of organic kidney beans (drained)

2 15-ounce cans of fire-roasted diced tomatoes (undrained)

3/4 cup of water

3 tablespoons chili powder

1 teaspoon cumin

1/2 teaspoon oregano

1/2 teaspoon garlic powder

1/2 teaspoon cayenne (or to taste)

Directions

Heat olive oil in a large (6-quart) saucepan on medium heat.

Remove tempeh from the package and crumble it into saucepan. Brown for about 5 minutes, stirring frequently.

Add chopped onion, bell peppers and celery to saucepan. Stir frequently for about 5 minutes.

Add beans (1 drained and 1 undrained), tomatoes, water and remaining seasonings. Stir well to combine.

Simmer on low heat for about 20 to 30 minutes, or until peppers are cooked yet still firm.

Nutrition Information Per Serving: 330 calories (33% calories from fat), 18 g protein, 12 g total fat (2 g saturated fat), 38 g carbohydrates, 12 g fiber, 0 mg cholesterol, 767 mg sodium

TORTELLINI EN BROCHETTE

Recipe Yield: 20 Servings

Source: Family Circle "All-Time Favorite Recipes"

Book Title: Family Circle "All-Time Favorite Recipes”

View this online at https://diabeticgourmet.com/diabetic-recipe/tortellini-en-brochette

Ingredients

1 package (9 ounces) refrigerated spinach-cheese tortellini

1 package (9 ounces) refrigerated plain cheese tortellini

Parmesan Dip:

1-1/2 cups ranch-style salad dressing

3/4 cup grated Parmesan cheese

2 tablespoons chopped fresh parsley

2 cloves garlic, finely chopped

Salt (optional)

1/4 teaspoon black pepper

Directions

Cook tortellini in a large pot of lightly salted boiling water until al dente, firm but tender. Drain; cool under cold running water.

Prepare Parmesan dip: Combine dressing. Parmesan cheese, parsley, garlic, salt if desired and pepper in a small bowl. Refrigerate until ready to serve.

Skewer tortellini on wooden picks; place on a serving plate. Serve with dip.

Nutritional Information Per Serving: Calories: 146; Fat: 10 g; Sodium: 233 mg; Cholesterol: 33 mg; Protein: 5 g; Carbohydrates: 10 g

Diabetic Exchanges: 1 Bread/Starch; 2 Low-Fat Milk; 1 Vegetable

BUTTERY SPAGHETTI SQUASH

Recipe Yield: Prep Time: 10 Minutes - Cost: $; Servings: 6; Difficulty Level: 2

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/buttery-spaghetti-squash.

Note: This recipe originally called for chicken broth, but since I'm posting it on a Meatless Monday, I exchanged it for vegetable broth.

Ingredients

3 pounds spaghetti squash, halved lengthwise, seeded

2 tablespoons butter, melted

1/4 cup vegetable broth

2 tablespoons chopped fresh parsley

1/4 teaspoon salt

1/8 teaspoon black pepper

Directions

Place squash, cut side down, in a microwave-safe dish. Add 2 tablespoons water. Cover dish tightly with plastic wrap. Microwave on 100% power 25 to 30 minutes or until squash is tender. Let stand 5 minutes.

Carefully remove plastic wrap. Pull out squash strands with a fork; place in a large bowl.

Mix butter, broth, parsley, salt and pepper; add to squash. Serve.

Nutritional Information Per Serving: Calories: 95; Fat: 5 g; Sodium: 168 mg; Protein: 1 g; Carbohydrates: 13 g

Diabetic Exchanges: 1 Bread/Starch; 1 Fat

ZUCCHINI ALLA CECE

Recipe Yield: Serving: 6

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/zucchini-alla-cece.

Ingredients

2 teaspoons olive oil

1 onion, chopped

2 small zucchini (1/2 pound total), cut into 1/4-inch-thick slices

1/2 teaspoon dried basil, crumbled

1/4 teaspoon dried thyme, crumbled

1 can (14-3/4 ounces) stewed tomatoes

1 cup canned chick-peas, drained and rinsed

1/8 teaspoon black pepper

Directions

Heat oil in a medium-size skillet over medium heat. Add onion, zucchini, basil and thyme. Cook, covered, 8 minutes, stirring occasionally.

Stir in tomatoes, chick-peas and pepper; cover and simmer 5 minutes or until zucchini is just tender. Serve immediately or refrigerate, covered, up to 3 days; gently reheat before serving.

Nutritional Information Per Serving: Calories: 113; Fat: 4 g; Sodium: 349 mg; Protein: 4 g; Carbohydrates: 18 g

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