Meatless Monday

It's time for another Meatless Monday to start the week off. Check out the Cheese and Rice Stuffed Peppers, the Pineapple Cake, along with the rest of today's offerings. Enjoy!

GREEN BEAN CASSEROLE

Yield: 6 servings

Source: Forbidden Foods Diabetic Cooking

View recipe: http://diabeticgourmet.com/recipes/html/620.shtml

Ingredients

2 teaspoons canola oil

1 large onion, thinly sliced

1 medium onion, finely chopped

3-1/4 cups sliced mushrooms

1 clove garlic, minced

1/4 cup all-purpose flour

1 (16 ounce) can low-fat, low-sodium chicken broth

1 bay leaf

1/2 teaspoon dried thyme

Pinch freshly ground nutmeg

3/4 cup low-fat sour cream

Fresh ground black pepper to taste

1/2 cup cornflake crumbs

1 pound frozen green beans, or 4 cups lightly steamed green beans

Directions

In a large nonstick skillet, heat 1 teaspoon oil over low heat. Add the sliced onion and cook, stirring occasionally, until soft and golden brown, about 20 minutes. Set aside. (This step may be done up to 2 days in advance; store, covered, in the refrigerator.)

Preheat the oven to 425 degrees F.

In a large nonstick saucepan or Dutch oven, heat the remaining oil over medium heat. Add the chopped onion and cook, stirring frequently, until translucent, about 4-5 minutes. Stir in the mushrooms and garlic; continue cooking until the mushrooms release their juices, about 4 minutes.

Sprinkle the flour over the mushrooms. Cook, stirring, 2-3 minutes, then gradually stir in the broth. Add the bay leaf, thyme, and nutmeg; simmer, stirring occasionally, until slightly thickened, about 5 minutes. Remove from heat; stir in the sour cream, season with pepper, and remove the bay leaf. Set aside.

In a small bowl, combine the reserved onion topping with the cornflake crumbs, coating thoroughly.

In a 2-quart baking dish, add green beans. Top with the sauce, then evenly scatter the onion mixture on top. Bake until bubbling, 20-25 minutes.

Nutritional Information Per Serving: Calories: 155; Protein: 7 g; Fat: 5 g ; Sodium: 268 mg; Cholesterol: 10 mg; Dietary Fiber: 4 g; Sugars: 9 g; Carbohydrates: 25 g; Exchanges: 1 Starch, 2 Vegetable, 1/2 Fat

IRISH WHOLE WHEAT SODA BREAD

This is from Diabetic Gourmet. Unfortunately, I no longer have a working link to it.

Yield: Makes 1 Round Loaf

Source: "America's Everyday Diabetes Cookbook"

Ingredients

2 cups whole wheat flour

1 cup all-purpose flour

1 tablespoon granulated sugar

1 teaspoon baking powder

1 teaspoon baking soda

1 teaspoon salt

1-1/2 cups buttermilk

Directions

Preheat oven to 400 degrees F. Lightly grease a baking sheet.

In large bowl, stir together whole wheat flour, flour, sugar, baking powder, baking soda & salt. Add buttermilk all at once, stirring with a fork to make a soft, but slightly sticky dough.

With lightly floured hands, form dough into a ball. On a lightly floured surface, knead the dough gently for 8 to 10 times. Pat the dough into a 6-inch thick round, with a slightly flattened top.

Place dough on prepared baking sheet. With a shape knife or pizza cutter, score the top in the shape of a cross or large X. Bake in preheated oven for 35 to 45 minutes. Remove from baking sheet onto cooling rack immediately. Dust top with rice flour. Serve warm from the oven.

Nutritional Information Per Serving (1/12 of loaf): Calories: 123, Carbohydrate: 25 g, Fiber: 3 g, Protein: 5 g, Fat: 1 g, Sodium: 335 mg, Cholesterol: 1 mg

Diabetic Exchanges: 1-1/2 Starch/Bread

SAUTEED SPINACH WITH GARLIC

Makes 4 servings.

To view this online, go to https://diabeticgourmet.com/diabetic-recipe/sauteed-spinach-with-garlic

Ingredients

1 pound raw spinach

2 tablespoons olive oil

1 fresh tomato

2 cloves garlic

Directions

Wash spinach thoroughly and drain.

Saute tomato and garlic in olive oil in a large saute pan.

Add spinach, cover and cook over low heat for 5 minutes, stirring a few times.

Add salt and pepper to taste.

Cook, uncovered, 5 minutes longer, stirring occasionally.

Nutritional Information Per Serving: Calories: 108; Fat: 7 g; Sodium: 94 mg; Protein: 3.9 g; Carbohydrates: 4 g

Diabetic Exchanges: 1 Vegetable; 1-1/2 Fat

PINEAPPLE CAKE

Yield: 18 servings

Source: The Diabetic Four Ingredient Cookbook

View online:http://diabeticgourmet.com/recipes/html/538.shtml

Ingredients

5 egg whites

1 can (20 oz. ) water packed pineapple (crushed, drained)

1 yellow reduced fat cake mix

1 tablespoon sugar or equivalent alternative sweetener

Directions

Beat egg whites with electric mixer until foamy. Add drained pineapple then cake mix.

Spread mix in a floured 9x13 inch pan with nonstick spray. Sprinkle with sugar or sweetener.

Bake at 350 degrees for 35 minutes.

Nutritional Information Per Serving: Calories: 71; Protein: 1 g; Fat: 1 g; Sodium: 100 mg; Cholesterol: 0 mg; Carbohydrates: 14 g; Exchanges: 1 Starch

CHEESE AND RICE STUFFED PEPPERS

Recipe Yield: Yield: 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/cheese-and-rice-stuffed-peppers.

Ingredients

4 medium green bell peppers

2 cups cooked rice

1 cup (4 ounces) shredded reduced-fat Cheddar cheese

2 tablespoons chopped fresh parsley

1/2 teaspoon salt

1/8 teaspoon freshly ground pepper

Directions

Preheat the oven to 300 degrees F.

Slice off the tops of the peppers. Wash the peppers and remove the cores and seeds. Stand the pepper cups upright in a saucepan containing 1/2 cup boiling water. Cover tightly and allow steam 5 minutes. Remove and drain.

In a large bowl, mix together the rice, cheese parsley, salt, and ground pepper. Divide the mixture and stuff each pepper.

Stand the peppers in a loaf pan or cupcake tins. Bake for about 15 minutes, until the filling is hot and the cheese melts.

Nutritional Information Per Serving: Calories: 222; Fat: 4 g; Sodium: 455 mg; Cholesterol: 15 mg; Protein: 12 g; Carbohydrates: 31 g

Diabetic Exchanges: 1-1/2 Starch, 2 Vegetable, 1 Lean Meat

GRANNY SMITH APPLE TART

Recipe Yield: Yield: 1 tart (8 servings)

Source: The New Family Cookbook for People with Diabetes

To view this online, go to https://diabeticgourmet.com/diabetic-recipes/granny-smith-apple-tart

Ingredients

1 refrigerated fill-and-bake pie crust (7 to 7-1/2 ounces)

3 large Granny Smith apples (about 1-1/2 pounds total), peeled, cored, and thinly sliced

2 teaspoons fresh lemon juice

1/4 cup packed brown sugar

1/4 cup sour half-and-half, or 1/4 cup nonfat sour cream

1 tablespoon quick-cooking tapioca

1-1/2 teaspoons ground cinnamon

2 teaspoons granulated sugar

Directions

Preheat the oven to 350 degrees F.

Put the pie crust into a 9-inch-diameter tart pan with a removable bottom; press the crust against the fluted edge and trim off any pastry that extends over the top. Roll the trimmed dough into a ball; flatten to 1/4 inch and cut 2 or 3 shapes with a cookie cutter. Prick the tart shell in several places with the tines of a fork.

Put the sliced apples in a large bowl; drizzle them with lemon juice and toss to mix.

In a small bowl, blend the brown sugar, sour half-and-half, tapioca, and cinnamon.

Fold the brown sugar mixture into the apples until all the fruit is coated. Spoon the apples into the tart shell; arrange the dough shapes on top of the apples. Sprinkle granulated sugar over the top.

Bake for 35 minutes, or until the apples are tender. Cut in 8 equal slices. Serve hot or at room temperature.

Nutritional Information Per Serving: Calories: 200; Fat: 8 g; Sodium: 146 mg; Cholesterol: 8 mg; Protein: 1 g; Carbohydrates: 34 g

Diabetic Exchanges: 2 Other Carbohydrate, 1 Fat