Meatless Monday

It's time for another Meatless Monday, we we check out vegetarian recipes that are also diabetic friendly. Today's offerings include Corn and Black Bean Salad and Chocolate-Cherry Parfait. Enjoy!

ITALIAN EGGPLANT DIP

Recipe Yield: Servings: 6 (1/2 cup servings)

Source: ESTEE

View this online at https://diabeticgourmet.com/diabetic-recipes/italian-eggplant-dip.

Ingredients

Non-stick cooking spray

5 cups (1 medium) eggplant, diced

1 cup chopped green pepper

1 cup chopped onion

1 cup sliced fresh mushrooms

2 cloves garlic, minced

1/2 cup ESTEE Ketchup

1/2 cup water

1 Tbsp red wine vinegar

1/2 tsp each ESTEE Fructose, ESTEE Salt-It, and dried oregano

2 tbsp sliced pimento-stuffed olives

1-1/2 tbsp pine nuts

ESTEE Ranch Style Snack Crisps or Italian bread

Directions

Spray large skillet with nonstick cooking spray; heat over medium heat. Add next 5 ingredients; cook, stirring, 5 minutes. Reduce heat to low, simmer covered about 15 minutes.

Add remaining ingredients, and simmer an additional 30 minutes, stirring occasionally. Cool before serving. Serve with ESTEE Ranch Style Snack Crisps or Italian bread.

Nutritional Information Per Serving: Calories: 84; Fat: 2 g; Sodium: 265 mg; Protein: 3 g; Carbohydrates: 17 g

Diabetic Exchanges: 1 Starch

CHOCOLATE-CHERRY PARFAIT

Recipe Yield: Servings: 6

View this online at https://diabeticgourmet.com/diabetic-recipes/chocolate-cherry-parfait.

Ingredients

3 oz Neufchatel cream cheese

2 cup cold skim milk

3 oz package Jell-o sugar-free instant chocolate pudding

1 pound fresh bing cherries, pitted, cut in half

Directions

Blend cream cheese with 1/4 cup skim milk, on low speed of electric mixer, until smooth. Add remaining milk and pudding mix. Mix 1 or 2 minutes until smooth and well blended.

Add to 75% of the fresh cherries to 1/2 cup water, and cook until it boils for 1 minute. Remove from heat, drain well.

Alternately spoon pudding and cherries into parfait dishes, ending with pudding.

Garnish the top of each parfait with the remaining cherries.

Nutritional Information Per Serving: Calories: 116; Fat: 3.5 g; Sodium: 305 mg; Cholesterol: 14.5 mg; Carbohydrates: 16 g

Diabetic Exchanges: 1/2 Bread; 1/2 Fruit; 1 Fat

PASTA SALAD

This comes from the infamous long-since-forgotten emailing list, though I suspect it's a diabetic recipe, as it has the nutritional info. Yield: 6 servings (6 cups total)

Ingredients

3 cups cooked tricolor spiral pasta (1-1/2 cups dry), or 3 cups other cooked pasta

1 large ripe tomato, cored, seeded, and chopped

1 medium green bell pepper, cored, seeded, and chopped

1 cup (4 ounces) shredded reduced-fat Cheddar cheese

1/2 cup black olives, drained and sliced

1/2 cup prepared fat-free Italian or Parmesan-pepper dressing

Directions

Combine all the ingredients; toss to mix. Chill to blend the flavors. (This salad is even better the second day.)

Nutritional Information Per Serving (1 cup): Calories: 165, Fat: 4 g, Cholesterol: 10 mg, Sodium: 355 mg, Carbohydrate: 22 g, Dietary Fiber: 2 g, Sugars: 5 g, Protein: 9 g

Diabetic Exchanges: 1-1/2 Starch, 1 Vegetable, 1/2 Fat

CORN AND BLACK BEAN SALAD

Recipe Yield: Makes 4 cups. Serving size about 1/2 cup.

Source: NPB

Recipe and image appear courtesy of the National Pork Board.

View this online at https://diabeticgourmet.com/diabetic-recipes/corn-and-black-bean-salad.

Ingredients

1 (15-oz.) can cooked black beans, drained

1 (10-oz.) can corn kernels, drained

1/2 green bell pepper, chopped

1/2 red bell pepper, chopped

2 green onions, sliced

2 tablespoon minced parsley

1 tablespoon vegetable oil

2 tablespoons lime juice

Freshly ground black pepper, to taste

Directions

In large bowl, toss together ingredients, except pepper. Generously sprinkle salad with pepper. Cover and refrigerate 2-24 hours before serving.

Notes:

Purple black beans, golden sweet corn and diced red and green bell pepper make a colorful medley in this easy salad. Make it ahead and refrigerate; it keeps up to 5 days.

Nutritional Information Per Serving: Calories: 120; Fat: 6 g; Sodium: 60 mg; Cholesterol: 66 mg; Protein: 6 g; Carbohydrates: 20 g

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

PUMPKIN SOUP

Recipe Yield: Makes 8 servings.

Source: AICR

Recipe and image appear courtesy of American Institute for Cancer Research.

View this online at https://diabeticgourmet.com/diabetic-recipes/pumpkin-soup-2.

Ingredients

4 cups low-sodium vegetable broth, divided

4 cups pumpkin puree (canned or fresh) (butternut squash may be substituted)

1 cup finely chopped onion

1 clove garlic

1 tsp. fresh thyme, chopped

Salt and freshly ground pepper to taste

2 Tbsp. light whipping cream (optional)

1 tsp. fresh parsley, chopped

Nutmeg (optional)

Directions

In large pot over medium-high heat add 3 cups broth, pumpkin, onion, garlic, thyme, salt and pepper. Bring to boil. Reduce to low and simmer uncovered, about 30 minutes.

Puree mixture until smooth, in small batches, using blender or food processor. Return to pot. Bring to boil. Reduce heat to low and simmer uncovered for another 30 minutes. Add remaining broth as desired. (Optional, stir in cream.)

Pour into bowls. Garnish with parsley (or sprinkle of nutmeg) and serve.

Nutritional Information Per Serving: Calories: 71; Fat: 1 g; Saturated Fat: 1 g; Sodium: 284 mg; Protein: 3 g; Carbohydrates: 16 g

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