Meatless Monday

I realize it's been a while, but I'm back, at least temporarily.

It's time for Meatless Monday. Today's offerings include Stuffed Sweet Potatoes with Curried Chickpeas and Sugar Snap Peas and Carrots. Enjoy!

BLACK BEAN VEGGIE BURGERS

This recipe begins, “Hearty, tasty and inexpensive, these black bean burgers taste great grilled or baked in the oven.”

This is from Diabetic Connect and can be found at http://www.diabeticconnect.com/diabetic-recipes/general/4711-black-bean-veggie-burgers.

Ingredients

1 (16 ounce) can black beans, drained and rinsed

1/2 green bell pepper, cut into 2 inch pieces

1/2 onion, cut into wedges

3 cloves garlic, peeled

1 egg

1 tablespoon chili powder

1 tablespoon cumin

1 teaspoon Thai chili sauce or hot sauce

1/2 cup bread crumbs

Directions

If grilling, preheat an outdoor grill for high heat, and lightly oil a sheet of aluminum foil. If baking, preheat oven to 375 degrees F (190 degrees C), and lightly oil a baking sheet.

In a medium bowl, mash black beans with a fork until thick and pasty.

In a food processor, finely chop bell pepper, onion, and garlic. Then stir into mashed beans.

In a small bowl, stir together egg, chili powder, cumin, and chili sauce.

Stir the egg mixture into the mashed beans. Mix in bread crumbs until the mixture is sticky and holds together. Divide mixture into four patties.

If grilling, place patties on foil, and grill about 8 minutes on each side. If baking, place patties on baking sheet, and bake about 10 minutes on each side.

Nutritional Facts: Servings: 4; Calories: 198; Total Fat: 3 g; Cholesterol: 53 mg; Sodium 607 mg; Total Carbohydrate: 33.1 g; Dietary Fiber: 9.8 g; Protein: 11.2 g

A-TASTE-OF-CALIFORNIA SLAW

Yield: 8 servings (4 cups)

Source: "The New Family Cookbook for People with Diabetes"

Info: http://diabeticgourmet.com/book_archive/details/26.shtml

Ingredients

Slaw:

2 cups (8 ounces) shredded cabbage

2 green onions with green tops, sliced

1/2 cup sliced celery

1/2 cup thinly sliced carrot

2 ounces provolone cheese, cut into thin strips

1 clove garlic, minced

1 small jalapeno pepper, seeded and minced

1/2 red bell pepper, cored, seeded, and cut into thin strips

1/8 teaspoon celery seed

Dressing:

One 8 ounce carton plain low-fat yogurt

1 teaspoon Dijon mustard

1 teaspoon fresh lemon juice

1/4 teaspoon salt

1/8 teaspoon ground white pepper

Directions

Combine the slaw ingredients in a large bowl. In another bow, mix all the ingredients for the dressing; pour over the vegetables and toss. Chill several hours before serving for the flavors to blend.

Nutritional Information Per Serving (1/2 cup): Calories: 60, Fat: 2 g, Cholesterol: 7 mg, Sodium: 177 mg, Carbohydrate: 6 g, Dietary Fiber: 1 g, Sugars: 4 g, Protein: 4 g

Diabetic Exchanges: 1 Vegetable, 1/2 Fat

TERIYAKI TOFU KABOBS

Recipe Yield: Yield 4 servingsServing Size: 2 skewers

Source: The Diabetes Food and Nutrition Bible

Book Title: The Diabetes Food and Nutrition Bible

To view this online, go to https://diabeticgourmet.com/diabetic-recipes/teriyaki-tofu-kabobs.

Ingredients

8 bamboo skewers

3/4 pound extra firm tofu, drained and cut into 32 cubes

1 red pepper, cut into 16 squares

1 cup canned pineapple chunks, reserve 1/2 cup juice

1 tablespoon lite soy sauce

1 clove garlic

2 teaspoons minced ginger

Directions

Soak skewers in water for 30 minutes to keep them from burning as you cook the skewers.

Meanwhile, put the tofu, red pepper, and pineapple chunks in a plastic bag or container with a lid. Add reserved pineapple juice, soy sauce, garlic, and ginger. Marinate for at least 30 minutes.

Drain, reserving marinade to baste. Thread the tofu, red pepper, and pineapple on the skewers.

Prepare an outdoor grill or oven broiler with the rack set 6 inches from the heat source. Grill or broil the kabobs about 5 minutes per side, basting with the marinade. Serve with brown rice.

Nutritional Information Per Serving: Calories: 107; Fat: 2 g; Sodium: 147 mg; Protein: 7 g; Carbohydrates: 17 g

Diabetic Exchanges: 1 Carbohydrate, 1 Very Lean Meat

STUFFED SWEET POTATOES WITH CURRIED CHICKPEAS

From Renew (by United Healthcare).

This begins, “These sweet potatoes — prepared by a smart shortcut in the microwave — are packed with flavor and make a satisfying main dish in a hurry. Low-glycemic foods such as sweet potatoes, chickpeas and kale can help regulate blood glucose levels.”

View this online at https://www.medicare.uhc.com/Healthlineu/health/uhcarticle/hwal-sweet-potato-curried-chickpeas.

Ingredients

4 medium sweet potatoes, scrubbed

1 teaspoon olive oil

1 (15-ounce) can unsalted chickpeas, drained and rinsed

1/2 teaspoon salt

1/2 teaspoon black pepper

1/2 teaspoon curry powder

2 cups baby kale leaves

1/4 cup cilantro, chopped

Yogurt Sauce

1/2 cup plain Greek yogurt

1 teaspoon olive oil

1 teaspoon lemon juice

1/4 teaspoon garlic powder

1/4 teaspoon turmeric or curry powder

1/4 teaspoon salt

Directions

Pierce the sweet potatoes several times with a fork, then place them on a microwave-safe plate. Microwave on high 10-12 minutes, or until tender. In a large pan or skillet, heat oil over medium heat. Add chickpeas, salt, pepper and curry powder. Cook 5-6 minutes or until heated through. Add kale to skillet and cook 2-3 minutes or until wilted. In a small bowl, combine yogurt sauce ingredients. Cut open each sweet potato; top with chickpea mixture and yogurt sauce. Garnish with cilantro.

Serves 4. Calories: 239, Total fat: 3g, Saturated fat: 1.2g, Cholesterol: 1.3mg, Sodium: 478mg, Carbs: 45g, Dietary fiber: 10.2g, Sugars: 6g, Protein: 9g

SUGAR SNAP PEAS AND CARROTS

Recipe Yield: Makes 4 servings.

Source: AICR

Recipe and image appear courtesy of American Institute for Cancer Research

View this online at https://diabeticgourmet.com/diabetic-recipes/sugar-snap-peas-and-carrots.

Ingredients

1 tsp. canola oil

1 small garlic clove, minced

1 tsp. grated or minced ginger

8 oz. sugar snap peas

3 baby carrots, cut lengthwise in 8 strips

3 Tbsp. chicken or vegetable broth, or water

Salt and freshly ground black pepper, to taste

2 large basil leaves, cut crosswise in thin strips

Directopmss

Heat oil in a medium non-stick skillet over medium-high heat. Saute garlic and ginger until fragrant, about 30 seconds. Add peas and carrots to the pan, stirring to coat them with oil. Add broth or water. Cook, stirring occasionally, until peas are tender-crisp, about 4 minutes. Season to taste with salt and pepper. Mix in basil and serve.

Notes: Additional Info: 2 g. dietary fiber

Nutritional Information Per Serving: Calories: 47; Fat: 1 g; Sodium: 109 mg; Protein: 2 g; Carbohydrates: 7 g

Diabetic Exchanges: 1-1/2 Vegetable

BLACK BEAN BURGERS WITH AVOCADO-LIME MAYO

Recipe Yield: 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 CanolaInfo

View this online at https://diabeticgourmet.com/diabetic-recipe/black-bean-burgers-with-avocado-lime-mayo.

Ingredients

Mayonnaise

1/2 ripe medium avocado, peeled and pitted

2 Tbsp canola mayonnaise

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

Other ingredients

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.

Notes: Jazz up these tasty burgers with avocado-lime mayo and you’ll have a vegetarian sandwich that even die-hard meat eaters will love.

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