Meatless Monday

It's time for another Meatless Monday. Today's offerings include Baked Acorn Squash with Apple Stuffing and New England Mini Corn Cakes. Enjoy!

BLACK BEAN BURGERS WITH AVOCADO-LIME MAYO

This recipe starts off, “Jazz up these tasty burgers with avocado-lime mayo and you'll have a vegetarian sandwich that even die-hard meat eaters will love.”

Yield: 4 servings. Serving size: 1 burger.

Source: "The Heart-Smart Diabetes Kitchen: Fresh, Fast and Flavorful

Recipes Made with Canola Oil" from the American Diabetes Association and Canola

Find this recipe at: http://diabeticgourmet.com/recipes/html/1219.shtml

Ingredients

Mayonnaise

1/2 ripe medium avocado, peeled and pitted

2 Tbsp canola mayonnaise 30

1 Tbsp fresh lime juice

1 Tbsp water

1/4 cup chopped fresh cilantro leaves

Burgers

1 can (15 oz) black beans, rinsed and drained

1/2 of (15 oz) can kidney beans, rinsed and drained

1/2 cup finely chopped green bell pepper

1/3 cup quick-cooking oats

2 large egg whites

1 Tbsp canola oil

1/8 - 1/4 tsp cayenne pepper

canola oil cooking spray

4 whole-wheat hamburger buns, split and toasted

1/4 cup thinly sliced red onion

4 tomato slices

4 lettuce leaves

4 lime wedges (optional)

Directions

Place canola mayonnaise ingredients in a blender, secure lid, and puree until smooth.

Place beans in a gallon-size resealable bag. Using a meat mallet, pound beans to a coarse texture, resembling lumpy mashed potatoes. Place beans in a medium bowl and add bell pepper, oats, egg whites, canola oil, and cayenne pepper. Mix well and shape into four patties.

Coat a large nonstick skillet with canola oil cooking spray and heat over medium heat. Add patties and cook 4 minutes on each side or until they begin to lightly brown. The patties will be fragile, so be sure to turn them gently.

To assemble, spoon 1 Tbsp canola mayonnaise mixture on each bun half. Top each bottom bun with burger, onion, a tomato slice, and a lettuce leaf. Place bun tops over each. Serve with lime wedges. Fresh tip: If desired, omit the buns and serve the patties on the lettuce leaf, tomato slice, and onion. Spoon the mayonnaise mixture on top of the patties and serve with lime wedges.

Nutritional Information Per Serving: Calories: 300; Protein: 19 g; Fat: 12 g; Sodium: 785 mg; Cholesterol: 0 mg; Saturated Fat: 1.8 g; Dietary Fiber: 10 g; Carbohydrates: 33 g

NEW ENGLAND MINI CORN CAKES

Yield: 12 servings

Source: "200 Healthy Recipes in 30 minutes or Less!" by Robyn Webb

Info: http://diabeticgourmet.com/book_archive/details/74.shtml

Notes: Make silver dollar pancakes the easy way, with a muffin tin.

Ingredients

Nonstick cooking spray

1-1/3 cups yellow cornmeal

1-1/3 cups unbleached white flour

4 teaspoons baking powder

3 eggs, beaten

1 cup evaporated fat-free milk

2 tablespoons honey

2 tablespoons low-calorie margarine

3 teaspoons maple extract

Directions

Preheat the oven to 400 degrees.

Spray 24 muffin cups with nonstick cooking spray. Combine all ingredients and mix until blended.

Fill each muffin cup one-third full with batter. Bake for 13 minutes until browned. Each pancake should be 1/2 inch high.

Nutritional Information Per Serving (2 cakes): Calories: 163, Fat: 3 g, Cholesterol: 54 mg, Sodium: 177 mg, Carbohydrate: 29 g, Dietary Fiber: 1 g, Sugars: 5 g, Protein: 6 g; Diabetic Exchanges: 2 Starch

SWEET POTATOES WITH A HINT OF ORANGE

Servings: 8

To view this online, click here.

Ingredients

2 pounds sweet potatoes, cooked

2 tablespoons margarine, melted

1/2 teaspoons ground cinnamon

16 apricot halves, dried

Orange slices, fresh

Directions

Arrange the sweet potatoes in a shallow baking dish. Combine the margarine and cinnamon. Pour over the potatoes. Arrange the apricot halves on top. Cover the dish and bake in a 425F oven for about 15 minutes. Add the orange slices and serve.

Nutritional Information Per Serving: Calories: 139; Protein: 2 g; Fat: 3 g; Sodium: 96 mg; Cholesterol: 0 mg; Saturated Fat: .75 g; Dietary Fiber: 4 g; Sugars: 8 g; Carbohydrates: 27 g

BAKED ACORN SQUASH WITH APPLE STUFFING

Recipe Yield: Yield: 4 stuffed squash halves (4 servings)

Source: The New Family Cookbook for People with Diabetes

Book Title: The New Family Cookbook for People with Diabetes

View this online at https://diabeticgourmet.com/diabetic-recipes/baked-acorn-squash-with-apple-stuffing.

Ingredients

2 small acorn squash (1-1/2 pounds total), halved and seeded

1 large or 2 small apples, peeled, diced

2 tablespoons diced celery

2 tablespoons finely chopped onion

2 teaspoons margarine, melted

Pinch of salt

Pinch of freshly ground pepper

Directions

Preheat the oven to 400 degrees F. Prepare a square baking pan with nonstick pan spray.

Place the squash cut side down in a baking pan. Bake 20 minutes.

While the squash is baking, combine the apples, celery, onion, margarine, and 2 tablespoons water in a medium bowl; mix well.

Turn the squash, cut sides up. Sprinkle with salt and pepper. Divide the apple mixture to fill the cavities of the squash. bake the stuffed squash halves, covered with foil, for 30 minutes more. Serve hot.

Nutritional Information Per Serving: Calories: 87; Fat: 2 g; Fiber: 5 g; Sodium: 63 mg; Protein: 1 g; Carbohydrates: 18 g; Sugars: 10 g

Diabetic Exchanges: 1 Starch

APPLE AND SQUASH BAKE

Recipe Yield: Yield: 8 servings; Serving Size: 3/4 cup squash and apple bake

Source: Splenda

Recipe and image appear courtesy of Splenda.

To view this online, go to https://diabeticgourmet.com/diabetic-recipes/apple-and-squash-bake.

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

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.

Notes:

This recipe combines all the best fall flavors and makes a great alternative to the candied yams often served for Thanksgiving dinner.

Nutritional Information Per Serving: Calories: 120; Fat: 3.5 g; Saturated Fat: 2 g; Fiber: 4 g; Sodium: 340 mg; Cholesterol: 10 mg; Protein: 2 g; Carbohydrates: 24 g; Sugars: 9 g

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