Meatless Monday

It's time for another Meatless Monday. Here are six meatless recipes that are diabetic-friendly, including Orange and Jicama Salad and Irish Caramel Custard. Enjoy!

HOT AND SOUR SOUP

Yield: 5 servings

Source: Mr. Food Every Day's a Holiday Diabetic Cookbook

Book Info: http://diabeticgourmet.com/book_archive/details/89.shtml

View recipe: http://diabeticgourmet.com/recipes/html/901.shtml

Note: This recipe originally called for chicken broth. Since I’m posting it on a Meatless Monday, I’ve changed that to veggie broth.

Ingredients

2 cans (14 ounces each) reduced-sodium veggie broth, divided

2 tablespoons cornstarch

1/2 pound firm tofu, cut into small chunks

1/4 pound sliced fresh mushrooms

2 tablespoons light soy sauce

3 tablespoons white vinegar

1 teaspoon ground ginger

1 teaspoon black pepper

1 egg, lightly beaten

1 cup fresh bean sprouts

1/2 teaspoon sesame oil

Directions

In a small bowl, combine 1/4 cup chicken broth and the cornstarch; mix well and set aside.

In a soup pot, combine the remaining chicken broth, the tofu, mushrooms, soy sauce, vinegar, ginger and pepper; mix well and bring to a boil over high heat. Reduce the heat to low; stir in the cornstarch mixture until thickened.

Slowy stir in the beaten egg to form egg strands.

Add the bean sprouts and simmer for 1 to 2 minutes, or until heated through, stirring occasionally. Add the sesame oil; mix well and serve.

Nutritional Information Per Serving: Calories: 89; Protein: 8 g; Fat: 3 g; Sodium: 644 mg; Cholesterol: 43 mg; Dietary Fiber: 1 g; Sugars: 3 g; Carbohydrates: 8 g; Exchanges: 1/2 Carbohydrate, 1 Lean Meat

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

ORANGE AND JICAMA SALAD

Recipe Yield: 2 Servings

To view this online, go to https://diabeticgourmet.com/diabetic-recipe/orange-and-jicama-salad

Ingredients

Butter lettuce leaves

Salt

1 tablespoon fresh orange juice

Freshly ground pepper

1 large orange, peeled and sliced

1/2 cup red onion, chopped

1 teaspoon white wine vinegar

1 tablespoon minced fresh cilantro

1 cup Jicama, julienned

1 teaspoon olive oil

Directions

Line plates with lettuce.

Top with orange slices.

Mound with jicama.

Sprinkle with chopped red onion.

Blend juice, vinegar, salt & pepper in small bowl.

Whisk in oil in thin stream.

Spoon over salads.

Garnish with minced cilantro.

Nutritional Information Per Serving: Calories: 282; Fat: 2.8 g; Sodium: 36 mg; Protein: 4.9 g; Carbohydrates: 10 g

Diabetic Exchanges: 1 fruit; 1 vegetable; 1 fat; 1 starch

IRISH CARAMEL CUSTARD

Recipe Yield: Servings: 8

Source: Cinnamon Hearts

To view this online, go to https://diabeticgourmet.com/diabetic-recipes/irish-caramel-custard.

Ingredients

1/2 cup brown sugar

2 eggs + 2 egg whites

1/4 cup granulated sugar

Pinch of salt (1/8 tsp)

2 cups whole milk, scalded

1/2 teaspoon vanilla extract, XX strength, if desired

Directions

Spray a 3-quart baking dish or mold with nonstick vegetable spray.

Sprinkle brown sugar over the bottom.

In a medium bowl, beat eggs and egg whites until light and lemon-colored.

Add granulated sugar, and salt and mix thoroughly.

Stir in the scalded milk and add the vanilla.

Pour mixture over brown sugar.

Place the baking dish or mold in a pan of hot water, 1-inch deep.

Bake at 350 F degrees about 50 minutes, or until firm and knife inserted in center comes out clean.

Nutritional Information Per Serving: Calories: 140; Fat: 4 g; Sodium: 102 mg; Cholesterol: 68 mg; Protein: 5 g; Carbohydrates: 23 g

Diabetic Exchanges: 1 Starch/Bread; 1/2 Protein; 1/2 Fat/ 1/4 Milk

SANTA FE SUNSET DIP

Recipe Yield: Makes 10 servings (about 1/4-cup each)

To view this online, go to https://diabeticgourmet.com/diabetic-recipes/santa-fe-sunset-dip.

Ingredients

3 oz. (1 package, or about 30) sun-dried tomatoes (not packed in oil)

2 jars (7-oz. each) roasted red peppers, drained

2 garlic cloves, chopped fine

1-1/2 tsp. ground cumin, or to taste

1 tsp. fresh lemon juice, or to taste

1/4 cup chopped fresh cilantro

1/4 cup chopped scallion

4 oz. reduced-fat Neufchatel cream cheese, softened

Salt and freshly ground black pepper

Tabasco or hot chili pepper sauce, to taste (if desired)

Directions

Soak dried tomatoes in hot water for 5 minutes. Drain well, reserving 3 tablespoons of the soaking liquid.

In a food processor, puree red peppers, tomatoes, garlic, cumin, lemon juice, cilantro and scallion until smooth and well-blended. Add cream cheese and puree, adding enough of the reserved tomato-soaking liquid to thin the dip to the desired consistency (scraping down the side of the bowl occasionally). Blend until smooth. Blend in salt, pepper and hot sauce to taste. Adjust seasoning, adding more garlic, cumin, or lemon juice if needed.

Transfer to a container with a cover. Cover and refrigerate for 24 hours before using. Bring dip to room temperature before serving.

Serve in a small, attractive bowl placed in center of a large serving platter, surrounded with assorted cut-up vegetables and, if desired, baked tortilla chips.

Nutritional Information Per Serving: Calories: 67; Fat: 3 g; Saturated Fat: 2 g; Fiber: 1 g; Sodium: 303 mg; Protein: 2 g; Carbohydrates: 10 g

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