Meatless Monday

It's time for another Meatless Monday. Today's offerings include Summer Soup and Eggplant and Tomato Casserole. Enjoy!

SOUTHWESTERN CORN AND ZUCCHINI SAUTE

Recipe Yield: Yield: 6 servings (3/4 cup each)

Source: The Eating Well Diabetes Cookbook

Book Title: The Eating Well Diabetes Cookbook

View online at https://diabeticgourmet.com/diabetic-recipes/southwestern-corn-and-zucchini-saute

Ingredients

1 tablespoon canola oil

1 large onion, thinly sliced

2 cloves garlic, minced

2 large zucchini, cut into 1/4-inch dice

1 cup fresh corn kernels (from 2 ears) or frozen

1 (4-ounce) can chopped green chilies

1/4 teaspoon salt, or to taste

Freshly ground pepper to taste

Directions

Heat oil in large nonstick skillet over medium heat.

Add onion and garlic; cook, stirring, until golden and tender, 5 to 10 minutes.

Stir in zucchini, corn and chilies.

Cover and cook, stirring once, until the zucchini is tender, about 10 minutes.

Season with salt and pepper. Serve hot.

Nutritional Information Per Serving: Calories: 76; Fat: 3 g; Fiber: 2 g; Sodium: 138 mg; Protein: 2 g; Carbohydrates: 12 g

Diabetic Exchanges: 2 Vegetable, 1/2 Fat

SPINACH AND SUN-DRIED TOMATO QUESADILLAS

View this online at https://diabeticgourmet.com/diabetic-recipes/spinach-and-sun-dried-tomato-quesadillas

Recipe Yield: Yield: 16 appetizers

Source: The Complete Diabetes Prevention Plan

Book Title: The Complete Diabetes Prevention Plan

Ingredients

2 tablespoons julienned or diced sun-dried tomatoes in olive oil, drained

1-1/2 cups (moderately packed) chopped fresh spinach

1 cup shredded nonfat or reduced-fat mozzarella cheese

4 whole-wheat flour tortillas (8-inch rounds)

Directions

Place 1 to 2 teaspoons of the oil from the jar of sun-dried tomatoes in a medium nonstick skillet and place over medium-high heat. Add the spinach and saute for a minute or two, just until the spinach is wilted. Remove the skillet from the heat and stir in the sun-dried tomatoes.

Lay a tortilla on a flat surface and sprinkle the bottom half only with a quarter of the spinach mixture. Sprinkle with a quarter of the cheese. Fold the top half of the tortilla over to enclose the filling. Repeat with the remaining ingredients to make 4 filled tortillas.

Coat a large griddle or nonstick skillet with cooking spray and preheat over medium heat until a drop of water sizzles when it hits the heated surface.

Lay the quesadillas on the griddle and cook for about 1-1/2 minutes, until the bottoms are golden brown. Spray the tops lightly with the cooking spray and then turn with a spatula. Cook for an additional 1-1/2 minutes, until the second side is golden brown.

Transfer the quesadillas to a cutting board and cut each one into 4 wedges. Serve hot.

Nutritional Information Per Serving: Calories: 47; Fat: 0.9 g; Sodium: 106 mg; Cholesterol: 1 mg; Carbohydrates: 7 g

Diabetic Exchanges: 1/2 Starch, 1/4 Medium-Fat Meat

HEALTHY COLESLAW

Recipe Yield: Yield: 8 servings (1/2 cup each)

Source: The Diabetes Food and Nutrition Bible

Book Title: The Diabetes Food and Nutrition Bible

View this online at https://diabeticgourmet.com/diabetic-recipes/healthy-coleslaw.

Ingredients

Dressing:

1 cup non-fat plain yogurt

1/4 cup apple cider vinegar

1 tablespoon honey

Slaw:

1 pound (1 small head) green cabbage, shredded

1/2 cup shredded carrot

1 tablespoon poppy seeds

1/4 cup raisins or currants

Directions

In a large bowl, combine the dressing ingredients.

Add the cabbage, carrots, poppy seeds, and raisins.

Mix well until the dressing completely coats the cabbage.

Nutritional Information Per Serving: Calories: 58; Fat: 1 g; Fiber: 2 g; Sodium: 36 mg; Cholesterol: 1 mg; Protein: 3 g; Carbohydrates: 12 g; Sugars: 9 g

Diabetic Exchanges: 1 Carbohydrate

EGGPLANT AND TOMATO CASSEROLE

Serves: 8

Source: 1,001 Recipes For People with Diabetes

Book Info: http://diabeticgourmet.com/book_archive/details/22.shtml

View recipe: http://diabeticgourmet.com/recipes/html/310.shtml

Ingredients

1 large eggplant (2 pounds), peeled, cut into 1-inch cubes

1/2 cup seasoned dry bread crumbs

1/3 cup chopped onion

3 cloves garlic

1-1/2 teaspoons dried oregano leaves, divided

1/2 teaspoon dried basil leaves

1/4 teaspoon dried thyme leaves

Salt and pepper, to taste

2 eggs

3 medium tomatoes, sliced

1/4 cup grated fat-free Parmesan cheese

Directions

Cook eggplant in 2 inches simmering water in covered medium saucepan until tender, 5 to 8 minutes. Drain well. Mash eggplant with fork; mix in breadcrumbs, onion, garlic, 1 teaspoon oregano, basil, and thyme. Season to taste with salt and pepper. Mix in eggs.

Spoon eggplant mixture into 11x7-inch baking dish. Arrange tomatoes in rows over eggplant; sprinkle with cheese and remaining 1/2 teaspoon oregano.

Bake, uncovered, at 350 degrees F. until hot through, about 20 minutes.

Nutritional Information Per Serving: Calories: 98; Protein: 5.1 g; Fat: 1.9 g; Sodium: 245 mg; Cholesterol: 53.3 mg; Carbohydrates: 16.9 g; Exchanges: 2 Vegetable, 1/2 Bread/Starch, 1/2 Fat

SUMMER SOUP

Servings: 4 (1-cup servings)

Find this recipe at: http://diabeticgourmet.com/recipes/html/312.shtml

Source: Light and Easy Diabetes Cuisine

Ingredients

2 cups water

Salt and pepper to taste

2 new potatoes, peeled, diced

2 carrots, sliced

6 fresh spinach leaves, chopped

1/2 cup fresh green peas or thawed frozen green peas

1 tablespoon arrowroot

1-1/2 cups skim milk

1/4 teaspoon red (cayenne) pepper

1 tablespoon chopped fresh parsley

Directions

In a medium-size saucepan, place water, salt, pepper, potatoes and carrots; bring to a boil. Cover and cook 10 minutes. Add the remaining vegetables and cook 5 minutes more.

Meanwhile, make a paste of the arrowroot and 3 tablespoons of the milk. Add remaining milk and stir into the vegetables. Add cayenne and simmer 5 minutes, until vegetables are tender. Garnish with parsley.

Nutritional Information Per Serving: Calories: 97; Protein: 6 g; Sodium: 112 mg; Cholesterol: 2 mg; Carbohydrates: 18 g; Exchanges: 1/2 Milk, 2 Vegetable

ORANGE-LIME SWEET POTATOES

Source: 1,001 Delicious Recipes for People with Diabetes

Servings: 6 (about 1/2 cup each)

Find this recipe at: http://diabeticgourmet.com/recipes/html/297.shtml

Ingredients

Butter-flavored vegetable cooking spray

1 cup chopped onion

1 teaspoon minced garlic

1 pound sweet potatoes, peeled, cut into 1-inch pieces

1 cup orange juice

1/4 cup lime juice

Salt and pepper, to taste

Directions

Spray medium skillet with cooking spray; heat over medium heat until hot. Saute onion and garlic 3 to 4 minutes.

Add sweet potatoes and juices to skillet; heat to boiling. Reduce heat and simmer, covered, until potatoes are tender, about 10 minutes. Cook, uncovered, until sauce is thickened, 8 to 10 minutes. Season to taste with salt and pepper.

Nutritional Information Per Serving: Calories: 95; Protein: 1.7 g; Fat: 0.3 g; Sodium: 9 mg; Cholesterol: 0 mg; Carbohydrates: 22.3 g; Exchanges: 1/2 Fruit, 1 Bread/Starch