Meatless Monday

I realize that I haven't posted too consistently here since the beginning of May. I'm going to try getting this blog out with some regularity, at least for the next couple of months.

Since today is Monday, we'll start off with Meatless Monday. Check out the Vegetarian Hot and Sour Soup, the Irish Caramel Custard, and the rest of the recipes in today's post. Enjoy!

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

To view this online, go to 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

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

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

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

VANILLA CHAI COFFEE COOLER

Recipe Yield: Yield: 4 servings Serving size: 8 fl. oz.

Source: Splenda

Recipe and image appear courtesy of .

View this online at https://diabeticgourmet.com/diabetic-recipes/vanilla-chai-coffee-cooler.

Ingredients

4 teaspoons Maxwell House Instant Coffee

3 Tablespoons Splenda No Calorie Sweetener, Granulated

1 teaspoon vanilla

1/2 teaspoon ground cinnamon

1/8 teaspoon ground allspice

1/4 cup warm water

2 cups non-fat milk

1-1/2 cups ice cubes

Directions

Place coffee, Splenda Granulated Sweetener, vanilla, cinnamon and allspice in pitcher.

Add water; stir until coffee granules are completely dissolved.

Stir in milk and ice cubes; pour evenly into 4 tall glasses, serving immediately.

Nutritional Information Per Serving: Calories: 50; Sodium: 55 mg; Protein: 4 g; Carbohydrates: 8 g; Sugars: 5 g

MINIATURE APPLE MUFFINS

Recipe Yield: Yield: 36 servings

Source: Splenda

Recipe and image appear courtesy of Splenda

View this online at https://diabeticgourmet.com/diabetic-recipes/miniature-apple-muffins.

Ingredients

3/4 cup Splenda No Calorie Sweetener, Granulated

1 cup butter, softened

2 teaspoons molasses

2 large eggs

1/3 cup apple juice concentrate, thawed

2 teaspoons grated fresh lemon peel

2 cups all-purpose flour

2 teaspoons ground cinnamon

1 teaspoon ground nutmeg

1 teaspoon baking soda

1/2 teaspoon salt

1 cup peeled, shredded fresh apple

2/3 cup old-fashioned oats

1/2 cup raisins

Directions

Preheat oven to 400 degrees F. Lightly spray miniature muffin pans with vegetable cooking spray; set aside.

Beat Splenda Granulated Sweetener, butter, and molasses at medium speed of an electric mixer 1 minute or until blended. Add eggs, one at a time, beating until blended after each addition; add apple juice concentrate and lemon peel, beating until blended.

Combine flour, cinnamon, nutmeg, soda, and salt; add to Splenda Granulated Sweetener mixture, beating on low speed just until blended. Stir in apple, oats, and raisins.

Spoon batter into prepared pans; filling three-fourths full. Bake until edges are lightly browned, 12 minutes. Remove to wire racks to cool.

Notes:

With the right amount of spice and a sprinkling of raisins, these bite-size muffins have the flavor of an old-fashioned apple cake.

Nutritional Information Per Serving: Calories: 100; Fat: 6 g; Saturated Fat: 3.5 g; Fiber: 1 g; Sodium: 125 mg; Cholesterol: 25 mg; Protein: 2 g; Carbohydrates: 11 g; Sugars: 4 g

VEGETARIAN HOT AND SOUR SOUP

Recipe Yield: Yield: 8 servings.Serving size: 1 cup

Source: CanolaInfo

Recipe and image appear courtesy of CanolaInfo.org.

View this online at https://diabeticgourmet.com/diabetic-recipe/vegetarian-hot-and-sour-soup.

Ingredients

4 dried Chinese black (shiitake) mushrooms

hot water

2 tsp canola oil

1 carrot, peeled and julienned

5 cups vegetable broth

1/4 cup canned bamboo shoots, drained, julienned

3 Tbsp cornstarch, dissolved in 1/4 cup cold water

3 Tbsp low-sodium soy sauce

1/3 cup rice vinegar

3/4 tsp ground white pepper

6 oz savory baked or firm tofu, julienned

2 eggs, lightly beaten

2 stalks green onion, thinly sliced

Directions

In small bowl, soak dried mushrooms in hot water for 20 minutes or until softened. Cut off stems and any hard areas and discard. Cut caps into thin slices. Set aside.

In stock pot, heat canola oil over medium-high heat. Add mushrooms and carrots and cook 2 minutes or until carrots are just soft. Add vegetable broth and bamboo shoots and bring to a boil. Add cornstarch mixture and stir until soup thickens, about 2 minutes. Add soy sauce, rice vinegar and white pepper. Stir.

Add tofu and bring soup back to a boil. While stirring soup in circular motion in one direction, pour eggs in thin stream into soup.

Remove soup from heat. Stir in green onions. Taste and adjust flavour with rice vinegar and white pepper. Serve immediately.

Nutritional Information Per Serving: Calories: 80; Fat: 3.5 g; Fiber: 2 g; Sodium: 450 mg; Cholesterol: 55 mg; Protein: 4 g; Carbohydrates: 8 g