Meatless Monday

It's time for another Meatless Monday. Today's offerings include Broccoli Frittata and Peanut Butter Breakfast Pudding. Enjoy!

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

PUMPKIN SOUP

Recipe Yield: Makes 8 servings.

Source: AICR

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

View this online at https://diabeticgourmet.com/diabetic-recipes/pumpkin-soup-2.

Ingredients

4 cups low-sodium vegetable broth, divided

4 cups pumpkin puree (canned or fresh) (butternut squash may be substituted)

1 cup finely chopped onion

1 clove garlic

1 tsp. fresh thyme, chopped

Salt and freshly ground pepper to taste

2 Tbsp. light whipping cream (optional)

1 tsp. fresh parsley, chopped

Nutmeg (optional)

Directions

In large pot over medium-high heat add 3 cups broth, pumpkin, onion, garlic, thyme, salt and pepper. Bring to boil. Reduce to low and simmer uncovered, about 30 minutes.

Puree mixture until smooth, in small batches, using blender or food processor. Return to pot. Bring to boil. Reduce heat to low and simmer uncovered for another 30 minutes. Add remaining broth as desired. (Optional, stir in cream.)

Pour into bowls. Garnish with parsley (or sprinkle of nutmeg) and serve.

Nutritional Information Per Serving: Calories: 71; Fat: 1 g; Saturated Fat: 1 g; Sodium: 284 mg; Protein: 3 g; Carbohydrates: 16 g

LEMON ASPARAGUS AND CARROTS

Servings: 6

To view this online, click here.

Ingredients

1/2 pound carrots, small

1 dash lemon pepper

8 ounces asparagus spears, frozen or fresh

1/8 cup lemon juice

Directions

Wash, trim, and peel small carrots. Place carrots in a steamer basket above boiling water. Cover and steam about 15 minutes or till crisp-tender.

Rinse carrots in cold water; drain.

In the meantime, cook frozen asparagus spears according to package. Rinse asparagus in cold water, drain.

Cover and chill drained carrots and asparagus.

To serve, arrange carrots and asparagus on a platter. Sprinkle with a little lemon juice and lemon pepper.

Nutritional Information Per Serving: Calories: 26; Protein: 1 g; Sodium: 19 mg; Carbohydrates: 6 g; Exchanges: 1 Vegetable

BROCCOLI FRITTATA

Yield: 4 Servings

View Online: http://diabeticgourmet.com/recipes/html/692.shtml

Ingredients

1/2 cup non-fat cottage cheese

1/2 tsp dried dill

2 cup fat-free egg substitute

2 cups frozen chopped broccoli

1 tsp olive oil

2 tsp margarine

1 large onion, diced

Directions

Mix cottage cheese and egg substitute together; set aside.

In large non-stick frying pan over medium heat, saute onions in oil for 5 minutes, or until soft.

Add broccoli and dill; saute for 5 minutes, or until broccoli mixture softens. Set vegetable aside.

Wipe out frying pan. Add 1 tsp. margarine and swirl the pan to distribute it. Add half of the vegetable mixture, and then add half of the egg mixture; lift and rotate pan so that eggs are evenly distributed.

As eggs set around the edges, lift them to allow uncooked portions to flow underneath. Turn heat to low, cover the pan, and cook until top is set.

Invert onto a serving plate and cut into wedges.

Repeat with remaining 1 tsp. margarine, vegetable mixture, and egg mixture.

Nutritional Information Per Serving: Calories: 150; Calories from Fat: 30; Protein: 19 g; Fat: 3 g; Sodium: 390 mg; Cholesterol: 0 mg; Saturated Fat: 0 g; Dietary Fiber: 3 g; Sugars: 6 g; Carbohydrates: 12 g; Exchanges: 1 Vegetable; 2 Meat; 1 Fat

PEANUT BUTTER BREAKFAST PUDDING

Find this recipe at: http://diabeticgourmet.com/recipes/html/166.shtml

Prep Time: 20 Minutes

Servings: 8 - Difficulty Level: 2

Ingredients

6 slices raisin bread, cut into 1-inch cubes

1-3/4 cup nonfat skim milk

3 whole eggs + 2 egg whites

1/2 cup fat-reduced peanut butter

3 Tbsp dark brown sugar

1 tsp vanilla extract

1 tsp grated orange peel OR 1/4 tsp dried orange peel

Directions

Spray a 9-inch baking pan or dish with nonstick vegetable spray.

Add bread cubes to dish and set aside.

Combine remaining ingredients in blender container and process until smooth.

Pour mixture evenly over bread cubes in baking dish, saturating bread cubes.

Cover and refrigerate overnight.

When ready to bake, preheat oven to 350F degrees.

Remove cover and bake about 35 minutes, or until lightly browned and puffed.

Nutritional Information Per Serving: Calories: 217; Protein: 11 g; Fat: 9 g; Sodium: 262 mg; Cholesterol: 91 mg; Carbohydrates: 24 g; Exchanges: 1-1/2 Bread/Starch; 1 Lean Meat; 1-1/2 Fats

CHILLED TOMATO SOUP

Prep Time: 15 Minutes - Cost: $
Servings: 4 - Difficulty Level: 2; Source: Family Circle's "All-time Favorite Recipes"

To view online, click here.

Ingredients

3/4 cup finely diced, seeded, unpeeled cucumber

1/2 cup chopped fresh basil

1/4 cup finely chopped red onion

2 tablespoons extra-virgin olive oil

3 pounds tomatoes, chopped

3 tablespoons balsamic vinegar

2 teaspoons salt

1/2 teaspoon black pepper

Directions

Combine 1/4 cup cucumber, 2 tablespoons basil, 2 tablespoons onion and 2 teaspoons oil in a small bowl.

Working in batches, puree tomatoes, vinegar, salt, pepper and remaining cucumber, basil and onion in a food processor or blender. Serve immediately or refrigerate. Garnish with diced cucumber-onion mixture. Drizzle each serving with 1 teaspoon olive oil (optional).

Nutritional Information Per Serving: Calories: 143 ; Protein: 3 g ; Fat: 8 g; Carbohydrates: 19 g; Exchanges: 1-1/4 Starch, 1 Low-Fat Meat, 1 Fat