Meatless Monday

It's time for another Meatless Monday. Here are six yummy diabetic vegetarian recipes to get you through the day, including Grilled Vegetables with Basil Dressing and Apple and Squash Bake. Enjoy!

ALMOND-STUFFED PEARS

Yield: 2 servings

Online Recipe: http://diabeticgourmet.com/recipes/html/663.shtml

Source: Mix 'n Match Meals in Minutes for People with Diabetes

Book Info: http://diabeticgourment.com/book_archive/details/13.shtml

Ingredients

2 small ripe pears

2 tablespoons slivered almonds

2 teaspoons almond extract

Garnish: Mint leaves (optional)

Directions

Slice pears in half and remove core. Cut a thin slice from the rounded side of the pear so that it will sit flat.

Toast slivered almonds in a toaster oven until slightly golden, about 30 seconds.

Place pear halves on 2 small dessert plates and sprinkle almond extract in the cored center of each half.

Spoon slivered almonds in the cored center and place sprig of mint on the side.

Nutritional Information Per Serving: Calories: 141; Protein: 2 g; Fat: 5 g; Sodium: 1 mg; Cholesterol: 0 mg; Dietary Fiber: 4 g; Sugars: 18 g; Carbohydrates: 23 g; Exchanges: 1-1/2 Fruit, 1 Fat

AMAZING NEW ORLEANS BRAISED ONIONS

Yield: 10 servings

Source: America's Everyday Diabetes Cookbook

View online: http://diabeticgourmet.com/recipes/html/590.shtml

Note: This recipe originally called for condensed beef broth, but since this is posted on Meatless Monday, I changed it to veggie broth.

Ingredients

2 to 3 large Spanish onions

6 to 9 whole cloves

1/2 teaspoon salt

1/2 teaspoon cracked black peppercorns

Pinch ground thyme

Grated zest and juice of 1 orange

1/2 cup condensed vegetable broth, undiluted

Finely chopped fresh parsley, optional

Hot pepper sauce, optional

Directions

Stud onions with cloves. Place in slow cooker stoneware and sprinkle with salt, peppercorns, thyme and orange zest.

Pour orange juice and beef broth over onions, cover and cook on LOW for 8 hours or on High for 4 hours, until onions are tender.

Keep onions warm. In a saucepan over medium heat, reduce cooking liquid by half.

When ready to serve, cut onions into quarters. Place on a deep platter and cover with sauce. Sprinkle with parsley, if desired, and pass the hot pepper sauce, if desired.

Nutritional Information Per Serving: Calories: 20; Protein: 1 g; Sodium: 188 mg; Cholesterol: 0 mg; Dietary Fiber: 1 g; Carbohydrates: 4 g; Exchanges: 1 Vegetable

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

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

GRILLED VEGETABLES WITH BASIL DRESSING

Recipe Yield: Makes 8 servings.

To view this online, go to https://diabeticgourmet.com/diabetic-recipes/grilled-vegetables-with-basil-dressing.

Ingredients

1 small eggplant, sliced into thick rounds

1 zucchini, cut into thick, diagonal slices

1 yellow summer squash, cut into thick slices

1 red bell pepper, seeded and cut into eighths

1 small red onion, sliced and cut into 8 segments

2 Tbsp. balsamic or red wine vinegar

1/4 cup olive oil

1/4 cup chopped fresh basil, or 1 Tbsp. dried

1/4 cup non-fat yogurt

2 Tbsp. reduced-fat mayonnaise

1 Tbsp. minced fresh basil, or 1 tsp. dried

1 tsp. lemon juice

Directions

Thread skewers with alternating pieces of eggplant, zucchini, squash, bell pepper and onion. Place skewered vegetables in shallow pan.

Make marinade for vegetables by blending vinegar, oil and 1/4 cup fresh basil (or 1 Tbsp. dried). Pour over vegetables. Let stand 10 minutes, occasionally turning skewers so marinade coats all sides.

Meanwhile, make dressing. Place yogurt, mayonnaise, 1 Tbsp. fresh basil (or 1 tsp. dried) and lemon juice in a blender and mix until smooth. Transfer to small pitcher.

Grill vegetables, adjusting height of rack to avoid charring if using an outdoor grill.

Note: Serve vegetables as a side dish, as a sandwich filling in pita halves, or on sliced French bread or bruschetta. Pass basil-yogurt dressing to use as a topping.

Nutritional Information Per Serving: Calories: 88; Fat: 6 g; Sodium: 44 mg; Protein: 2 g; Carbohydrates: 10 g

Diabetic Exchanges: 2 Vegetable; 1 Fat