Meatless Monday

It's time for another Meatless Monday, where we check out food that's both vegetarian and diabetic-friendly. Today's six recipes include Italian Spinach Pie and Walnut Fudge! Yes, fudge - and it's a diabetic dessert. Enjoy!

ASPARAGUS CHEF SALAD

Find this recipe at: http://diabeticgourmet.com/recipes/html/227.shtml

Source: Cooking Healthy and Fast

Yield: 4-1/2 (1 cup) servings

Ingredients

2-1/2 lb. asparagus, trimmed

8 oz. mushrooms, sliced

2 oz. part-skim julienne Swiss cheese

2 oz. lean julienne ham

1 Tbsp.finely chopped onion

1 orange, peeled and cubed

Dressing:

1 pkg. lemon and herb salad dressing mix

2 Tbsp. water

1/4 cup vinegar

1/4 cup vegetable oil

Directions

Chop asparagus into bite-sized pieces and place in a microwavve-proof casserole dish. Add 2 Tbsp. water, cover, and Microwave for 2 minutes. Drain. Measure remaining ingredients into a salad bowl. Add asparagus when completely cool.

Prepare dressing in a shaker container and add approximately 1/3 of it to the salad. Save remaining dressing for greens and fresh vegetables.

Nutritional Information Per Serving: Calories: 151; Fat: 5 g; Sodium: 347 mg; Cholesterol: 25 mg; Exchanges: 2 Vegetable; 1 Lean Meat; 1 Fat

WALNUT FUDGE

Yield: 48 2-inch-square pieces, 1 piece per serving.

Source: The Diabetic Dessert Cookbook

View online: http://diabeticgourmet.com/recipes/html/607.shtml

Ingredients

3 cups carob

1/4 teaspoon artificial sweetener

1 (14 -ounce) can sweet condensed milk (not evaporated milk)

1 cup chopped walnuts

1-1/2 teaspoon vanilla extract

48 walnut halves

Directions

In a heavy 2-quart saucepan, combine the carob, artificial sweetener and condensed milk. Cook over low heat until carob is completely melted. Remove from heat.

Add chopped walnuts and vanilla extract. Stir until completely mixed.

Pour into a 9" x 9" square pan. Chill in refrigerator until almost firm.

Score the top of the fudge into squares 2" x 1/2" deep. Place a walnut half on the top of each square.

Chill until firm. Finish cutting into squares.

Nutritional Information Per Serving: Calories: 137; Protein: 4 g ; Fat: 8 g; Sodium: 11 mg; Cholesterol: 4 mg; Dietary Fiber: 0.3 g; Carbohydrates: 13 g; Exchanges: 1 Bread/Starch, 1-1/2 Fat

STEAMED GREENS WITH GINGER AND WATER CHESTNUTS

Yield: Makes 4 servings.

View online: http://diabeticgourmet.com/recipes/html/510.shtml

Ingredients

3 cups mixed leafy greens, e.g. bok choy (Chinese cabbage or Chinese chard), spinach, Swiss chard leaves, collards or kale, stems removed

1 tsp. peeled, finely-minced fresh ginger

1 tsp. finely-minced fresh garlic

1/2 Tbsp. sesame seed oil, or as needed

1/2 cup diced canned water chestnuts (rinsed and drained)

Salt and freshly-ground black pepper

Directions

Steam each type of greens separately, until tender, adding each cooked green to a large plate. (Each type takes a different length of time to cook, some as little as 30 seconds.) Sprinkle ginger and garlic over the entire batch of greens, then evenly drizzle a small amount of oil on top.

Meanwhile, heat a small amount of the oil in a small pan over medium heat until hot. Add water chestnuts and sauté 30 seconds. Transfer with a slotted spoon to a plate covered with paper towels to remove excess oil. Scatter water chestnuts on top of greens.

Season to taste with salt and pepper. Serve immediately.

Nutritional Information Per Serving: Calories: 30; Protein: 1 g; Fat: 2 g; Sodium: 19 mg; Carbohydrates: 3 g; Less than 1 g. saturated fat; 1 g. dietary fiber; Exchanges: 1 Vegetable, 1/2 Fat

CHICKPEA SALAD

Yield: 2 servings

Source: Diabetes Cookbook for Dummies

View recipe: http://diabeticgourmet.com/recipes/html/622.shtml

Ingredients

1-1/2 cups canned chickpeas, drained and rinsed

1/4 cup celery, chopped

1/4 cup red pepper, chopped

1/4 cup red onion, chopped

1/8 teaspoon salt

1/8 teaspoon white pepper

2 tablespoons lowfat mayonnaise

Pita bread or mixed greens

Directions

In a bowl, coarsely mash the chickpeas.

Add the celery, red pepper, onion, salt, pepper, and mayonnaise and toss well.

Serve over pita bread or mixed greens.

Nutritional Information Per Serving: Calories: 206; Protein: 10 g; Fat: 3 g; Sodium: 641 mg; Cholesterol: 0 mg; Carbohydrates: 35 g; Exchanges: 1-1/2 Starch, 1-1/2 Very Lean Meat, 1/2 Fat

ORANGE-LIME SWEET POTATOES

Source: 1,001 Delicious Recipes for People with Diabetes

Servings: 6 (about 1/2 cup each)

Find this recipe at: http://diabeticgourmet.com/recipes/html/297.shtml

Ingredients

Butter-flavored vegetable cooking spray

1 cup chopped onion

1 teaspoon minced garlic

1 pound sweet potatoes, peeled, cut into 1-inch pieces

1 cup orange juice

1/4 cup lime juice

Salt and pepper, to taste

Directions

Spray medium skillet with cooking spray; heat over medium heat until hot. Saute onion and garlic 3 to 4 minutes.

Add sweet potatoes and juices to skillet; heat to boiling. Reduce heat and simmer, covered, until potatoes are tender, about 10 minutes. Cook, uncovered, until sauce is thickened, 8 to 10 minutes. Season to taste with salt and pepper.

Nutritional Information Per Serving: Calories: 95; Protein: 1.7 g; Fat: 0.3 g; Sodium: 9 mg; Cholesterol: 0 mg; Carbohydrates: 22.3 g; Exchanges: 1/2 Fruit, 1 Bread/Starch

ITALIAN SPINACH PIE

Makes: 8 servings

View recipe: http://diabeticgourmet.com/recipes/html/626.shtml

Source: Kraft

Ingredients

1 container (16 oz.) Breakstone's or Knudsen 2% Milkfat Low Fat Cottage Cheese

1 pkg. (10 oz.) frozen chopped spinach, thawed, well drained

1 cup Kraft Shredded Low-Moisture Part-Skim Mozzarella Cheese

4 eggs, lightly beaten

1 jar (7 oz.) roasted red peppers, well drained, chopped

1/3 cup Kraft Grated Parmesan Cheese

1 tsp. dried oregano leaves

Options: Substitute 1/2 cup chopped red bell peppers for the roasted peppers.

Directions

Preheat oven to 350F. Mix all ingredients until well blended.

Pour into greased 9-inch pie plate.

Bake 40 min. or until center is set.

Nutritional Information Per Serving: Calories: 150; Protein: 15 g; Fat: 8 g; Sodium: 450 mg; Cholesterol: 125 mg; Saturated Fat: 4 g; Dietary Fiber: 1 g; Sugars: 2 g; Carbohydrates: 6 g; Exchanges: 1 Vegetable + 2 Lean Meat