Meatless Monday

It's time for another Meatless Monday. Today's offerings include Buttery Spaghetti Squash and Corn Bread Applesauce Muffins. Enjoy!

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

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

APPLE AND SQUASH BAKE

This one begins, “This recipe combines all the best fall flavors and makes a great alternative to the candied yams often served for Thanksgiving dinner.” Or for any holiday dinner.

Yield: 8 servings

Serving Size: 3/4 cup squash and apple bake

View recipe with photo here: http://diabeticgourmet.com/recipes/html/1121.shtml

Ingredients

1/3 cup Splenda No Calorie Sweetener, Granulated

1 teaspoon molasses

1/4 cup light butter

2 tablespoons all-purpose flour

1 teaspoon salt

1/2 teaspoon ground mace

2 pounds butternut squash - peeled, seeded, and cut into 1/2 inch slices

2 large apples - cored, and cut into 1/2 inch slices

Directions

Preheat oven to 350 degrees F (175 degrees C).

In a medium bowl, stir together Splenda Granulated Sweetener, molasses, butter, flour, salt, and mace. Arrange squash in an ungreased 9x13 inch baking dish. Top with slices of apple, then sprinkle with the sugar mixture. Cover with a lid or aluminum foil.

Bake for 50 to 60 minutes in the preheated oven, or until squash is tender.

Nutritional Information Per Serving: Calories: 120; Calories from Fat: 30; Protein: 2 g; Fat: 3.5 g ; Sodium: 340 mg; Cholesterol: 10 mg; Saturated Fat: 2 g; Dietary Fiber: 4 g; Sugars: 9 g; Carbohydrates: 24 g

LEMON-GLAZED BABY CARROTS

Recipe Yield: Yield: 4 servings

Source: America's Everyday Diabetes Cookbook

To view this online, go to https://diabeticgourmet.com/diabetic-recipe/lemon-glazed-baby-carrots.


Note: This recipe originally called for either chicken or veggie stock. But since I'm posting it on Meatless Monday, I'm leaving it without the chicken stock.
Ingredients

1 pound peeled baby carrots

1/4 cup vegetable stock

1 tablespoons margarine or butter

1 tablespoon brown sugar

1 tablespoon lemon juice

1/2 teaspoon grated lemon rind

1/4 teaspoon salt

Pepper to taste

1 tablespoon finely chopped fresh parsley or chives

Directions

In a medium saucepan, cook carrots in boiling salted water for 5 to 7 minutes (start timing when water returns to a boil) or until just tender-crisp; drain and return to saucepan.

Add stock, butter, brown sugar, lemon juice and rind, salt and pepper. Cook, stirring often, 3 to 5 minutes or until liquid has evaporated and carrots are nicely glazed.

Sprinkle with parsley or chives and serve.

Nutritional Information Per Serving: Calories: 91; Fat: 3 g; Fiber: 3 g; Sodium: 251 mg; Cholesterol: 8 mg; Protein: 2 g; Carbohydrates: 15 g

Diabetic Exchanges: 2 Vegetables, 1/2 Fat

ROASTED GARLIC SWEET PEPPER STRIPS

Source: The Best Diabetes Cookbook

Book Title: The Best Diabetes Cookbook

Yield: 4 servings

View this online at https://diabeticgourmet.com/diabetic-recipes/roasted-garlic-sweet-pepper-strips.

Ingredients

4 large sweet peppers (combination of green, red and yellow)

2 tablespoons olive oil

1-1/2 teaspoons crushed garlic

1 tablespoon grated Parmesan cheese

Directions

Preheat oven to 400 degrees F.

On baking sheet, bake whole peppers for 15 to 20 minutes, turning occasionally, or until blistered and blackened. Place in paper bag; seal and let stand for 10 minutes.

Peel off charred skin from peppers; cut off tops and bottoms. Remove seeds and ribs; cut into 1 inch wide strips and place on serving platter.

Mix oil with garlic; brush over peppers. Sprinkle with cheese.

Nutritional Information Per Serving: Calories: 112; Fat: 8 g; Fiber: 2 g; Sodium: 30 mg; Cholesterol: 1 mg; Protein: 2 g; Carbohydrates: 11 g

Diabetic Exchanges: 2 Vegetables, 1-1/2 Fat

CORN BREAD APPLESAUCE MUFFINS

Recipe Yield: Yield: 8 servings

Source: The New American Heart Association Cookbook

Book Title: The New American Heart Association Cookbook

View this online at https://diabeticgourmet.com/diabetic-recipes/corn-bread-applesauce-muffins.

Ingredients

Vegetable oil spray

1/2 cup all-purpose flour

1/2 cup coarse yellow cornmeal

1-1/2 teaspoons baking powder

1/4 teaspoon salt

1/2 cup fat-free milk

Egg substitute equivalent to 1 egg or 1 egg

2 tablespoons honey

2 tablespoons unsweetened applesauce

Directions

Preheat oven to 425 degrees F. Lightly spray eight muffin cups with vegetable oil spray.

Combine flour, cornmeal, baking powder, and salt in a large bowl, stirring well.

Beat remaining ingredients in a small bowl.

Make a well in cornmeal mixture. Pour milk mixture into well, stirring just until moistened. Fill muffin cups two-thirds full with batter.

Bake for 15 to 20 minutes, or until a cake tester or toothpick inserted in center of muffins comes out clean.

Nutritional Information Per Serving: Calories: 86; Fat: 1 g; Fiber: 1 g; Sodium: 189 mg; Protein: 3 g; Carbohydrates: 18 g

Diabetic Exchanges: 1 Bread/Starch