Meatless Monday

It's time for another Meatless Monday. This week's offerings include Orange and Jicama Salad and Hot and Sour Soup. Enjoy!

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

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

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

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

ZUCCHINI BREAD

Recipe Yield: Yield: 10 servings

Source: Splenda

Recipe and image appear courtesy of Splenda.

View this online at https://diabeticgourmet.com/diabetic-recipes/zucchini-bread.

Ingredients

1-1/2 cups shredded zucchini

1-1/2 cups all-purpose flour

3/4 teaspoon baking powder

1/2 teaspoon baking soda

1 teaspoon ground cinnamon

1/2 teaspoon ground cloves

1/4 teaspoon salt

1/3 cup Splenda Sugar Blend

1/4 cup low-fat milk

1 large egg

2 tablespoons trans-free spread, melted

1 teaspoon vanilla extract

Directions

Preheat oven to 350 degrees F. Coat an 8 x 4-inch non-stick loaf pan with non-stick cooking spray.

Use paper towels to blot excess water from zucchini. Set aside.

In a large bowl, combine flour, baking powder, baking soda, cinnamon, cloves, and salt.

In another large bowl, whisk Splenda Sugar Blend, milk, egg, trans-free spread, and vanilla. Stir in zucchini. Add dry ingredients and mix just until moistened. (Batter will be lumpy.) Scrape into prepared pan.

Bake 35 to 45 minutes, or until a tester inserted in center comes out clean. Cool in pan 10 minutes. Remove to a wire rack; cool completely.

Nutritional Information Per Serving: Calories: 130; Fat: 2.5 g; Saturated Fat: .5 g; Fiber: 1 g; Sodium: 190 mg; Cholesterol: 20 mg; Protein: 3 g; Carbohydrates: 22 g; Sugars: 7 g

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