Meatless Monday

It's time for another Meatless Monday, where we check out food that's both diabetic-friendly and vegetarian. Check out the Chili Banzos, the Simple Veggie Skewers, or any of the other yummly recipes. Enjoy!

CHILE CON QUESO

Recipe Yield: Yield: 6 servings

Source: Forbidden Foods Diabetic Cooking

Book Title: Forbidden Foods Diabetic Cooking

View this online at https://diabeticgourmet.com/diabetic-recipes/chile-con-queso.

Ingredients

1 (28 ounce) can low-sodium whole tomatoes in juice

2 cloves garlic, minced

1 medium onion, finely chopped

3/4 teaspoon ground ancho chile powder

3/4 teaspoon chile powder

1/4 teaspoon ground cumin

1 (15 ounce) can black beans with juice

1 (4 ounce) can chopped green chiles

3 tablespoons minced fresh parsley

1 tablespoon red wine vinegar

1/2 cup shredded Monterey Jack cheese

2 tablespoons minced cilantro

Directions

In a large nonstick skillet, over medium-high heat, cook the tomatoes, garlic, onion, ancho chile powder, chile powder, and cumin, stirring occasionally, until mixture starts to thicken, 8 -10 minutes.

Turn the heat to low and add the beans, chiles, 2 tablespoons of the parsley, and the vinegar; cook, stirring occasionally, until bubbly, about 5 minutes. Stir in the cheese.

Place in a serving dish or in individual bowls; top with the cilantro and remaining parsley.

Nutritional Information Per Serving: Calories: 144; Fat: 3 g; Fiber: 7 g; Sodium: 441 mg; Cholesterol: 8 mg; Protein: 8 g; Carbohydrates: 21 g; Sugars: 7 g

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

CHILI BANZOS

Recipe Yield: Yield: 8 Servings (1/4 cup each)

Source: 1,001 Delicious Recipes for People with Diabetes

Book Title: 1,001 Delicious Recipes for People with Diabetes

View this online at https://diabeticgourmet.com/diabetic-recipes/chili-banzos.

Ingredients

2 cans (15 ounces each) garbanzo beans

Olive oil cooking spray

1 tablespoon reduced-sodium Worcestershire sauce

1-2 teaspoons chili powder

1-2 teaspoons garlic powder

1-2 teaspoons onion powder

1 teaspoon paprika

2-3 dashes hot pepper sauce

Salt, to taste

Directions

Rinse beans, drain, and dry well on paper toweling.

Arrange beans in large skillet; spray generously with cooking spray. Cook over medium heat, stirring frequently, until beans begin to brown, about 10 minutes. Remove from heat.

Combine Worcestershire sauce, spices, and hot pepper sauce; pour over beans and stir to coat evenly. Sprinkle lightly with salt.

Transfer beans to jelly roll pan; bake at 325 degrees F. until beans are very crisp on the outside, 20 to 25 minutes, stirring twice. Cool; store in airtight container.

Nutritional Information Per Serving: Calories: 109; Fat: 2 g; Sodium: 440 mg; Protein: 5 g; Carbohydrates: 19 g

Diabetic Exchanges: 1-1/2 Bread

DIRT DESSERT PUDDING BOWLS

This is from Old El Paso, and begins, "Dessert has never been so much fun to create or enjoy than with this classic dirt dessert—now in an easy-to-hold, edible tortilla bowl! Sweetened and oven-baked Old El Paso™ Mini Soft Tortilla Bowls make sure you don't miss a single dirt crumb. Layers of chocolate pudding, crushed sandwich cookies and gummy worm candies will delight your kids (and adults!). It's perfect for birthdays, and easy enough for an anytime dessert."

Prep Time: 20 minutes; Total Time: 40 minutes; Makes 12

To view this online, go to https://www.oldelpaso.com/recipes/dirt-dessert-pudding-bowls.

Ingredients

1 tablespoon butter, melted

1 package (12 count) Old El Paso™ Mini Soft Tortilla Bowls

1 tablespoon sugar

1 package (4-serving size) chocolate instant pudding and pie filling mix

1 1/2 cups cold milk

1/2 cup frozen (thawed) whipped topping

8 creme-filled chocolate sandwich cookies, finely crushed (about 3/4 cup)

12 gummy worm candies

Preparation

Heat oven to 375°F. Line rimmed cookie sheet with foil. Lightly brush melted butter on all sides of tortilla bowls. Sprinkle sugar on all sides of bowls. Place on cookie sheet. Bake 5 to 7 minutes or until lightly browned on edges and firm to the touch. Bowls will crisp as they cool. Remove to cooling rack to cool completely, about 10 minutes.

When ready to serve, in medium bowl, beat pudding mix and milk 2 minutes, using whisk. Fold in whipped topping. Divide pudding mixture among cooled tortilla bowls, spreading evenly.

Sprinkle 1 tablespoon crushed cookies over top of each; lightly press into pudding layer. Cut gummy worm candies in half, and insert the two ends into top of each tortilla bowl. Serve immediately. Store any remaining bowls in refrigerator.

Expert Tips

For more fun, try sprinkling green candy sprinkles or flower-shaped candy decors on tops of crushed cookies in dirt pudding.

To easily crush cookies in this dirt dessert recipe, place in resealable food-storage plastic bag, and go over with rolling pin.

Gummy worm candies can vary in size. There’s no need to cut them in half if you buy minis!

Nutrition: 1 Mini Tortilla Bowl: Calories: 180 (Calories from Fat: 45); Total Fat: 5g (Saturated Fat 2.5g, Trans Fat 0g); Cholesterol 5mg; Sodium 270mg; Total Carbohydrate 29g (Dietary Fiber 0g, Sugars 17g); Protein 3g

% Daily Value:Vitamin A 0%; Vitamin C 0%; Calcium 6%; Iron 8%;

Exchanges: 1 Starch, 1 Other Carbohydrate, 1 Fat

Carbohydrate Choices: 2

QUESADILLAS

Recipe Yield: Yield: 8 servings (2 wedges)

Source: Forbidden Foods Diabetic Cooking

Book Title: Forbidden Foods Diabetic Cooking

View this online at https://diabeticgourmet.com/diabetic-recipe/quesadillas.

Ingredients

1 cup shredded Mexican Cheddar, Monterey Jack, Pepper Jack, or brick cheese

1 green onion, minced

1-3 tablespoons canned chopped green chilies (to taste)

4 8-inch flour tortillas

Chunky salsa, for topping or dip

Directions

In a medium bowl, toss together the cheese, green onion, and chilies; set aside.

Spray a medium skillet with nonstick cooking spray and place over medium heat.

When hot, add 1 tortilla and sprinkle it with one-fourth of the cheese mixture.

When the cheese begins to melt, about 1 minute, fold the tortilla in half.

Continue cooking until lightly browned and crisp on both sides, about 1 minute.

Transfer to a cutting board.

Repeat with the remaining tortillas and filling.

Cut into 4 wedges with a knife or pizza cutter and serve immediately with the salsa.

Nutritional Information Per Serving: Calories: 134; Fat: 6 g; Fiber: 1 g; Sodium: 211 mg; Cholesterol: 12 mg; Protein: 6 g; Carbohydrates: 14 g; Sugars: 1 g

Diabetic Exchanges: 1 Starch, 1 Fat

NOODLE KUGEL

Yield: 12 Servings

Source: The New Family Cookbook for People with Diabetes

Info: http://diabeticgourmet.com/book_archive/details/26.shtml

Print Version: http://diabeticgourmet.com/recipes/html/684.shtml

Ingredients

8 ounces uncooked broad egg noodles

3 large eggs, beaten, or 3/4 cup egg substitute

3/4 cup low-fat small-curd cottage cheese

1 tablespoon brown sugar

1 teaspoon ground cinnamon

1 teaspoon pure vanilla extract

1 large tart apple, peeled, cored, and diced in 1/4-inch pieces

1/4 cup raisins, soaked in hot water for 10 minutes and drained

1/4 cup margarine, melted

Directions

Cook the noodles according to the package directions, omitting salt; drain well. There should be 4 cups of cooked noodles.

Preheat the oven to 350 degrees F. Prepare an 8-inch-square pan with non-stick pan spray.

Combine the eggs, cottage cheese, brown sugar, cinnamon, and vanilla in a large bowl. Stir in the noodles, apple, and raisins. Pour into the prepared dish.

Drizzle the margarine evenly over the top of the casserole. Bake, uncovered, for 45 to 55 minutes, or until lightly browned. Cut the kugel into 12 equal pieces (about 2 x 2 inches). Serve hot or chilled.

Nutritional Information Per Serving (one 2 x 2-1/2-inch square): Calories: 156, Fat: 6 g, Cholesterol: 71 mg, Sodium: 122 mg, Carbohydrate: 20 g, Dietary Fiber: 1 g, Sugars: 6 g, Protein: 6 g; Diabetic Exchanges: 1-1/2 Starch, 1 Fat

SIMPLE VEGGIE SKEWERS

Recipe Yield: Yield: 12 appetizers

Source: The Complete Diabetes Prevention Plan

View this online at https://diabeticgourmet.com/diabetic-recipes/simple-veggie-skewers.

Ingredients

1 medium-small zucchini squash

12 cubes (3/4-inches each) reduced-fat white cheddar, provolone, or Swiss cheese (about 3 ounces)

12 small whole fresh mushrooms

12 pitted jumbo black olives

12 cherry or grape tomatoes

12 wooden skewers (6-inches each)

1/2 cup light ranch salad dressing (optional)

Directions

Trim the ends off the zucchini, quarter it lengthwise, and cut into 3/4-inch pieces.

Thread 1 of the zucchini pieces, 1 cube of cheese, 1 mushroom, 1 olive, 1 tomato, and another zucchini piece onto each skewer.

Serve immediately (accompanied by the dressing if desired) or cover and chill for several hours before serving.

Nutritional Information Per Serving: Calories: 58; Fat: 2.8 g; Fiber: 1 g; Sodium: 138 mg; Cholesterol: 7 mg; Protein: 5 g; Carbohydrates: 2 g

Diabetic Exchanges: 1/2 Vegetable, 1/2 Medium-Fat Meat