Meatless Monday

It's time for another Meatless Monday. Today's offerings include Butternut Squash Enchiladas with Salsa Verde and Black Bean Burgers with Avocado-Lime Mayo. Enjoy!

FUSILLI WITH FRESH TOMATOES AND CORN

Yield: 8 servings

Source: 1,001 Delicious Recipes for People with Diabetes

Book Info: http://diabeticgourmet.com/book_archive/details/22.shtml

Ingredients

2 cups chopped plum tomatoes

1 cup fresh whole-kernel corn, cooked

1/2 cup sliced green onions and tops

2-2/3 cups (6 oz.) fusilli OR corkscrews, cooked, room temperature

Fresh Basil Dressing (recipe follows)

Directions

Combine tomatoes, corn, onions, and pasta in salad bowl; pour Fresh Basil Dressing over and toss.

FRESH BASIL DRESSING

Ingredients

1/3 cup red wine vinegar

2 tablespoons olive oil or vegetable oil

3 tablespoons finely chopped fresh, or 1 teaspoon dried, basil leaves

2 cloves garlic, minced

1/2 teaspoon salt

1/4 teaspoon pepper

Directions

Mix all ingredients; refrigerate until serving time. Mix again before using. Makes about 1/4 cup

Nutritional Information Per Serving: Calories: 135, Protein: 4.1 g, Carbohydrate: 21.8 g, Fat: 4 g, Cholesterol: 0 mg, Sodium: 141 mg; Diabetic Exchanges: 1 Vegetable, 1 Bread/Starch, 1 Fat

VEGGIE TACO SALAD

Recipe Yield: Makes 4 servings

To view this online, go to https://diabeticgourmet.com/diabetic-recipes/veggie-taco-salad.

Ingredients

2 cups soy crumbles (you can find these in your grocer's freezer section or refrigerated meat section)

3/4 cup salsa

5 cups shredded lettuce

1 cup corn kernels

1 cup black beans

Topping Options

1/4 cup sliced green onions

1/4 cup shredded reduced-fat cheddar cheese

2 tablespoons sliced ripe olives

2 tablespoons fat free sour cream

Directions

In large nonstick skillet coated with cooking spray, cook crumbles and salsa over medium heat about 5 minutes or until heated through, stirring frequently.

In large bowl toss together lettuce, corn and black beans. Arrange on 4 serving plates. Top with crumbles mixture. Sprinkle with toppings.

Nutritional Information Per Serving: Calories: 180; Fat: 4 g; Sodium: 600 mg; Protein: 14 g; Carbohydrates: 26 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

JALAPENO CORN MUFFINS

Recipe Yield: Yield: 12 muffins

View this online at https://diabeticgourmet.com/diabetic-recipes/jalapeno-corn-muffins.

Ingredients

1/2 cup cornmeal

1/3 cup skim milk

1/2 cup all-purpose flour

1/4 cup red pepper, finely chopped

2 Tbsp fresh jalapeno pepper, finely chopped

1 1/2 tsp baking powder

1/4 tsp garlic powder

1/4 tsp salt

1 egg, beaten

1 Tbsp canola oil

paprika (optional)

Directions

Preheat oven to 425F (220C).

In medium bowl, combine cornmeal and milk and let stand for 5 to 10 minutes. Add flour, red pepper, jalapeno pepper, baking powder, garlic powder and salt to cornmeal and milk, and stir well. Add egg and canola oil, stirring until just moistened.

Spoon into non-stick muffin tins, filling 2/3 full. Sprinkle with paprika. Bake for 10 to 15 minutes, or until lightly browned.

Nutritional Information Per Serving: Calories: 60; Fat: 1.5 g; Sodium: 110 mg; Cholesterol: 20 mg; Protein: 2 g; Carbohydrates: 10 g

BUTTERNUT SQUASH ENCHILADAS WITH SALSA VERDE

Recipe Yield: Yield: Makes 8 servings.

View this online at https://diabeticgourmet.com/diabetic-recipes/butternut-squash-enchiladas-with-salsa-verde.

Ingredients

1 package (16 oz.) diced peeled butternut squash, or 1 1/4 lb. squash, seeded, peeled and diced

Canola oil spray

1 can (15.5 oz.) pinto beans, rinsed and drained

3/4 cup (3 oz.) crumbled reduced-fat feta cheese, divided

8 large (about 7-inch) corn tortillas

1 jar (16 oz.) salsa verde

Salt and freshly ground black pepper, to taste

1/4 cup chopped fresh cilantro leaves, for garnish (optional)

Directions

Place squash in medium saucepan. Add 1 cup water. Cover pot tightly, and place over medium-high heat. Cook until squash is tender but not mushy, 12-15 minutes, depending on size of cubes. Drain squash, and set aside.

Meanwhile, preheat oven to 350 degrees. Select a baking dish just large enough to hold the eight tortillas, folded over and slightly overlapping, so that they fit snuggly in the dish. (You may want to "test" and see if the baking dish is the proper size by arranging unfilled, folded tortillas in it, as they would be once filled and ready to bake.) using the canola oil spray, lightly coat the interior of the baking dish and set aside.

Place beans in mixing bowl. Using fork, partially mash beans. Add squash and blend, leaving mixture coarsely mashed, with some beans still whole. Mix in 1/2 cup of the cheese. Season filling to taste with salt and pepper.

Coat a tortilla on both sides with cooking spray. Lay it on a plate. Spoon 3/4 cup of filling on one half of the tortilla. Fold tortilla in half over filling. Set it at one end of the baking dish. Repeat, placing filled tortillas so they overlap, filling baking dish tightly. Pour pureed sauce over assembled enchiladas. Sprinkle remaining cheese over sauce. Cover pan with foil.

Bake enchiladas about 30 minutes, until they are heated through and tortillas are soft. Uncover and serve garnished with cilantro, accompanied by cooked brown rice, if desired.

Nutritional Information Per Serving: Calories: 180; Fat: 2 g; Saturated Fat: 1 g; Sodium: 479 mg; Protein: 8 g; Carbohydrates: 33 g

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