Meatless Monday

It's time for another Meatless Monday. Here are six yummy recipes that are both vegetarian and diabetic-friendly, including Parmesan-Herb Spaghetti Squash and Banana-Coconut Bread. Enjoy!

STEAMED GREENS WITH GINGER AND WATER CHESTNUTS

Recipe Yield: Yield: Makes 4 servings.

Source: AICR

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

You can view this online at https://diabeticgourmet.com/diabetic-recipes/steamed-greens-with-ginger-and-water-chestnuts.

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.

Notes:

Less than 1 g. saturated fat and 1 g. dietary fiber

Nutritional Information Per Serving: Calories: Calories: 30; Fat: 2 g; Sodium: 19 mg; Protein: 1 g; Carbohydrates: 3 g

Diabetic Exchanges: 1 Vegetable, 1/2 Fat

BANANA-COCONUT BREAD

Recipe Yield: Servings: 14

View this online at https://diabeticgourmet.com/diabetic-recipes/banana-coconut-bread.

Ingredients

1-1/2 cup whole wheat flour, divided

1/2 tsp salt

1/2 cup coconut, unsweetened, shredded

1 cup mashed banana

2 tsp baking powder

3 tbsp vegetable oil

1/2 tsp baking soda

1 tbsp honey

Directions

Mix together 1-1/4 cups of flour, coconut, baking powder, baking soda and salt in a bowl.

Combine banana, oil and honey. Stir into flour mixture quickly (gently) until combined. Add part of the remaining 1/4 cup flour if needed. Batter will be lumpy.

Spread batter evenly in a lightly greased (and/or waxed paper lined) 8x4-inch loaf pan.

Bake at 350F about 45 minutes until toothpick inserted in center comes out clean.

Cool 10 min in pan. Turn out of pan, cool completely on rack. Wrap in waxed paper and store overnight before slicing.

Nutritional Information Per Serving: Calories: 108; Fat: 4 g; Protein: 2 g; Carbohydrates: 16 g

Diabetic Exchanges: 1 Starch/bread, 1 Fat

PARMESAN-HERB SPAGHETTI SQUASH

This recipe begins, “This delicate flavor of the squash is complemented by the combination of herbs and Parmesan Cheese.”

Serves: 4

Source: 1,001 Delicious Recipes for People with Diabetes

Find this recipe at: http://diabeticgourmet.com/recipes/html/291.shtml

Ingredients

1 spaghetti squash (2.5 - 3 lbs), cut lengthwise into halves, seeded

2 tablespoons sliced green onions and tops

1 teaspoon minced garlic

1-2 tablespoons margarine

1/4 cup reduced-sodium vegetable broth

1 teaspoon Italian seasoning

1/3 cup grated fat-free Parmesan cheese

Salt and pepper, to taste

Directions

Place squash, cut sides down, in baking pan; add 1/2 inch hot water. Bake, covered, at 400 degrees until squash is fork tender, 30 to 40 minutes. Remove squash from pan and turn cut sides up. Fluff strands of squash with tines of fork.

Saute green onions and garlic in margarine in small saucepan until tender, 3 to 4 minutes. Stir in broth and Italian seasoning; heat to boiling. Spoon half the mixture into each squash half and toss; sprinkle with Parmesan cheese and toss. Season to taste with salt and pepper.

Nutritional Information Per Serving: Calories: 99; Protein: 5.1 g; Fat: 3.6 g; Sodium: 102 mg; Cholesterol: 0 mg; Carbohydrates: 14.3 g; Exchanges: 2 Vegetable, 1/2 Meat, 1/2 Fat

GREEK SALAD

Yield: 4 servings

Serving size: 1/4 of salad

Source: Eating Well Through Cancer

View online: http://diabeticgourmet.com/recipes/html/543.shtml

Ingredients

1 large bunch spinach, washed, chopped

1 cucumber, (regular or English) peeled, seeded, chopped

8 cherry tomatoes, seeded and quartered

1/4 red onion, sliced

1/3 cup feta cheese, crumbled

8-10 Greek olives, seeded, sliced

3 cloves roasted garlic (optional)

Directions

Combine the above ingredients in large salad bowl.

If preparing ahead of time, do not add cheese, olives, or garlic. Add these items just before serving.

Use dressing of choice or a Greek yogurt salad dressing.

Nutritional Information Per Serving: Calories: 73; Protein: 4 g; Fat: 4 g; Sodium: 247 mg; Cholesterol: 8 mg; Carbohydrates: 8 g; Exchanges: 1 Vegetable; 1 Fat

COUSCOUS WITH VEGETABLES

Find this recipe at: http://diabeticgourmet.com/recipes/html/239.shtml

Source: The New American Heart Association Cookbook

Servings: 5

Ingredients

5 ounces frozen green peas, thawed and drained, OR any other quick-cooking vegetable (1 cup)

1/2 cup minced onion

1/2 cup thinly sliced fresh mushrooms (about 2 ounces)

2 tablespoons dry white wine (regular or nonalcoholic)

1/2 teaspoon crushed garlic or 1/4 teaspoon garlic powder

2 tablespoons finely snipped fresh parsley

1/2 teaspoon dried basil, crumbled

1/8 teaspoon pepper

1/2 cup uncooked couscous

Directions

In a medium nonstick saucepan, saute peas, onion, mushrooms, wine, and garlic over medium-high heat for 3 to 5 minutes, stirring often.

Stir in parsley, basil, and pepper. Remove from heat. Meanwhile, prepare couscous using package directions. Stir in together all together in a large serving bowl.

Nutritional Information Per Serving: Calories: 84; Protein: 4 g; Sodium: 5 mg; Cholesterol: 0 mg; Carbohydrates: 16 g; Exchanges: 1/2 Bread/Starch, 1-1/2 Vegetable

TOMATO AND RED ONION SALAD

The recipe begins, “This salad is best in season: With summer-ripe tomatoes, sweet onion and chives from the garden this is summer eating at its best.”

Serves 8.

Find this recipe at: http://diabeticgourmet.com/recipes/html/337.shtml

Ingredients

4 large ripe tomatoes, cored and sliced

1/2 large red onion, sliced thinly

2 tablespoons olive oil

4 tablespoons cider vinegar

2 tablespoons chopped chives

Salt and pepper to taste

Directions

Arrange tomato and onion slices in shallow bowl. Stir together oil and vinegar, season to taste. Drizzle dressing over tomatoes and onions. Let stand for 30 minutes; garnish with chives.

Nutritional Information Per Serving: Calories: 50; Protein: 1 g; Fat: 3 g; Sodium: 300 mg; Cholesterol: 0 mg; Carbohydrates: 4 g; Exchanges: 1 Vegetable