Meatless Monday

It's time for another Meatless Monday. Today's offerings include Roasted Asparagus with Parmesan Cheese Sauce and Broccoli Rabe Saute. Enjoy!

RATATOUILLE

Recipe Yield: Serves 4

Source: AICR

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

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

Ingredients

1 small eggplant, cut into 1/2-inch cubes

Salt and freshly ground black pepper

2 Tbsp. extra virgin olive oil

2 large red bell peppers, seeded and cut into 3/4-inch pieces

4 small zucchini, sliced

1 onion, coarsely chopped

4 cloves garlic, minced

1 lb. tomatoes, chopped, OR 1 can (28 oz.) whole tomatoes, drained and chopped

1/3 cup chopped fresh basil

Directions

Sprinkle eggplant lightly with salt and let drain in colander for 30 minutes. Pat dry.

In non-stick skillet heat 1 tablespoon oil over medium-high heat. Add eggplant. Stir and cook until soft and browned, about 6 to 7 minutes. Transfer eggplant to bowl.

Add remaining oil to pan and heat until hot. Add red peppers, zucchini, onion and garlic. Cook vegetables, stirring, until tender, about 3 to 5 minutes.

Mix in tomatoes, basil and eggplant. Stirring occasionally, cook on low heat 15 to 20 minutes or until all vegetables are very tender. Add salt and pepper to taste.

Note: Ratatouille, a specialty of the Provence region of France, is a popular and versatile dish that uses large amounts of produce. The tomatoes and eggplant create a juicy, stew-like sauce that accentuates the flavors of basil and garlic. Serve it hot as a side dish or over a grain for an entree. This version also tastes great when served cold.

Nutritional Information Per Serving: Calories: 123; Fat: 5 g; Sodium: 200 mg; Protein: 4 g; Carbohydrates: 19 g

Diabetic Exchanges: 3-1/2 Vegetable; 1 Fat

CHEESE AND RICE STUFFED PEPPERS

Recipe Yield: Yield: 4 servings

Source: The New Family Cookbook for People with Diabetes

Book Title: The New Family Cookbook for People with Diabetes

View this online at https://diabeticgourmet.com/diabetic-recipes/cheese-and-rice-stuffed-peppers.

Ingredients

4 medium green bell peppers

2 cups cooked rice

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

2 tablespoons chopped fresh parsley

1/2 teaspoon salt

1/8 teaspoon freshly ground pepper

Directions

Preheat the oven to 300 degrees F.

Slice off the tops of the peppers. Wash the peppers and remove the cores and seeds. Stand the pepper cups upright in a saucepan containing 1/2 cup boiling water. Cover tightly and allow steam 5 minutes. Remove and drain.

In a large bowl, mix together the rice, cheese parsley, salt, and ground pepper. Divide the mixture and stuff each pepper.

Stand the peppers in a loaf pan or cupcake tins. Bake for about 15 minutes, until the filling is hot and the cheese melts.

Nutritional Information Per Serving: Calories: 222; Fat: 4 g; Sodium: 455 mg; Cholesterol: 15 mg; Protein: 12 g; Carbohydrates: 31 g

Diabetic Exchanges: 1-1/2 Starch, 2 Vegetable, 1 Lean Meat

ROASTED ASPARAGUS WITH PARMESAN CHEESE SAUCE

Recipe Yield: Serves 4.

View this online at https://diabeticgourmet.com/diabetic-recipes/roasted-asparagus-with-parmesan-cheese-sauce.

Ingredients

1 pound medium sized asparagus, rinsed and trimmed

2 tsp. canola oil

4 tsp. unbleached all purpose flour

3/4 cup fat free milk

1/4 tsp. onion powder

Salt and pepper, to taste

2 Tbsp. Parmesan cheese

Directions

Steam the asparagus in a saucepan over boiling water until just tender, about 3 to 5 minutes.

Meanwhile, in a cold saucepan, blend canola oil with flour using a wire whisk. Slowly whisk in the milk and heat the sauce over medium heat, stirring constantly.

Add onion powder, salt and pepper to taste. Continue to stir until thickened, about 5 to 10 minutes.

Stir in the cheese.

Pour hot cheese sauce over asparagus and serve immediately.

Nutritional Information Per Serving: Calories: 87; Fat: 3 g; Saturated Fat: under 1 g; Fiber: 3 g; Sodium: 62 mg; Protein: 5 g; Carbohydrates: 9 g

TACO SALAD WITH CUMIN DRESSING

Recipe Yield: Servings: 8

Source: The Diabetic Newsletter

View this online at https://diabeticgourmet.com/diabetic-recipes/taco-salad-with-cumin-dressing.

Ingredients

8 tortillas

1 teaspoon powdered mustard

2 tablespoons Parmesan cheese, grated

1 teaspoon ground cumin

8 cups romaine lettuce

1/2 cup water

1/2 teaspoon salt

4 tablespoons vegetable oil

4 tablespoons red wine vinegar

4 cups turkey, chopped and cooked

1/4 teaspoon black pepper

1 teaspoon cumin seeds

1/4 teaspoon garlic powder

6 large ripe tomatoes, chopped

4 teaspoons lemon juice

2 cups cheddar cheese, grated

Directions

Toast the tortillas on a baking sheet in a 400F oven for about 10 minutes.

While hot, sprinkle on the Parmesan cheese.

Cool and break into bite-size pieces.

Chop the lettuce and arrange it in the bottom of a salad bowl.

Make the cumin dressing by combining the salt, vinegar, pepper, garlic powder, lemon juice, mustard, cumin, water and oil in a bowl or jar.

Heat the turkey in a skillet with the cumin seeds.

Sprinkle chunks of turkey over the lettuce.

Add the tomato pieces and cheese.

Pour on the cumin dressing and top with tortilla chips.

Nutritional Information Per Serving: Calories: 205; Fat: 11 g; Protein: 17 g; Carbohydrates: 10 g

Diabetic Exchanges: 1 Fat; 1/2 Bread/Starch; 1/2 Vegetable; 2 Lean Meat

TABBOULEH FRUIT SALAD

Yield: 6 servings

Source: "The Complete Diabetes Prevention Plan"

Found in Info: “The Complete Diabetes Prevention Plan: A Guide to Understanding the Emerging Epidemic of Prediabetes and Halting Its Progression to Diabetes”

Ingredients

2-1/2 cups prepared bulgur wheat

3/4 cup seedless red grapes

1/2 cup chopped dried apricots

1/2 cup sliced scallions

1/4 cup plus 2 tablespoons sliced almonds or pine nuts

1/4 cup finely chopped fresh parsley

2 tablespoons finely chopped fresh mint

Dressing Ingredients:

2 tablespoons extra virgin olive oil

2 tablespoons lemon juice

1/2 teaspoon salt

1/8 teaspoon ground black pepper

Directions

Combine the bulgur wheat, grapes, apricots, scallions, almonds or pine nuts, parsley, and mint and toss to mix well. Combine the dressing ingredients in a small bowl and stir to mix well. Add the dressing to the salad and toss to mix well. Cover the salad and chill for at least 1 hour before serving.

Nutritional Information Per Serving (per 3/4 cup serving): Calories: 186, Carbohydrate: 27 g, Cholesterol: 0 mg, Fat: 8.2 g, Saturated Fat: 0.9 g, Fiber: 5.7 g, Protein: 4.6 g, Sodium: 204 mg, Calcium: 42 mg

Diabetic Exchanges: 1 Starch, 1 Fruit, 1 Fat

BROCCOLI RABE SAUTE

This recipe begins, “Combining red and green vegetables is both festive and healthful. Sometimes rapini can taste a little bitter. If your rapini is on the bitter side, drizzle a tablespoon or so of balsamic vinegar on top of it.”

Recipe Yield: Yield: 8 servings. Serving size: 1 cup.

Source: Cheryl Forberg, R.D.

View this online at https://diabeticgourmet.com/diabetic-recipes/broccoli-rabe-saute.

Ingredients

2 Tbsp canola oil

3 bunches rapini (broccoli rabe), about 3 1/4 lb, rinsed, trimmed and cut into 3-inch pieces

3 large garlic cloves, minced or crushed

1/2 tsp salt

1-1/2 cups diced roasted red bell pepper, from one 12-oz jar

3 Tbsp slivered almonds, toasted

Directions

Heat very large Dutch oven over medium-high heat. Add canola oil to pan; add rapini, garlic and salt. Toss well, reduce heat to medium-low and cover. Cook for 10 minutes or until rapini are tender, turning a few times while cooking.

Add roasted pepper and toasted almonds, toss and serve.

Nutritional Information Per Serving: Calories: 110; Fat: 5 g; Fiber: under 1 g; Sodium: 55 mg; Protein: 7 g; Carbohydrates: 11 g