It's time for another Meatless Monday. Today's diabetic-friendly offerings include Cheese and Rice Stuffed Peppers and Grilled Panzanella. Enjoy!
BLACK BEAN FAJITA SKILLET
This is from Carolyn Hodges, M.S., RDN at Eating Well, and begins, "You can often find presliced and ready-to-cook fresh vegetables in your grocer's produce section. Use these to your advantage to cut down on dinnertime prep. Here, presliced fajita vegetables are sautéed with canned black beans and Southwest seasoning for a quick and easy Tex Mex-inspired meal. Plus, this recipe requires just three ingredients, not including basics like salt, pepper and oil. You can easily take your bowl up a notch by adding some cheese, sour cream or another tasty topping."
Active Time: 10 minutes; Total Time: 15 minutes; Servings: 2
To view this online, go to https://www.eatingwell.com/recipe/7886570/black-bean-fajita-skillet/.
Ingredients
1 tablespoon olive oil
1 (12-ounce) package sliced fajita vegetables (bell peppers and onions)
1 (15-ounce) can no-salt-added black beans, rinsed
1/2 teaspoon salt-free Southwest-style seasoning blend
1/4 teaspoon salt
1/4 cup coarsely shredded Cheddar cheese (1 ounce; optional)
Directions
Heat oil in a large skillet over medium heat. Add fajita vegetables and sauté until tender, about 10 minutes.
Stir in black beans, seasoning and salt; cook, stirring, until heated through, about 1 minute.
Divide the vegetables and beans between two bowls and top each with 2 tablespoons cheese, if using.
CHEESE AND RICE STUFFED PEPPERS
Recipe Yield: Yield: 4 servings
Source: The New Family Cookbook for People with Diabetes
Book Title: The New Family Cookbook for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/cheese-and-rice-stuffed-peppers.
Ingredients
4 medium green bell peppers
2 cups cooked rice
1 cup (4 ounces) shredded reduced-fat Cheddar cheese
2 tablespoons chopped fresh parsley
1/2 teaspoon salt
1/8 teaspoon freshly ground pepper
Directions
Preheat the oven to 300 degrees F.
Slice off the tops of the peppers. Wash the peppers and remove the cores and seeds. Stand the pepper cups upright in a saucepan containing 1/2 cup boiling water. Cover tightly and allow steam 5 minutes. Remove and drain.
In a large bowl, mix together the rice, cheese parsley, salt, and ground pepper. Divide the mixture and stuff each pepper.
Stand the peppers in a loaf pan or cupcake tins. Bake for about 15 minutes, until the filling is hot and the cheese melts.
Nutritional Information Per Serving: Calories: 222; Fat: 4 g; Sodium: 455 mg; Cholesterol: 15 mg; Protein: 12 g; Carbohydrates: 31 g
Diabetic Exchanges: 1-1/2 Starch, 2 Vegetable, 1 Lean Meat
BOLD RANCH IMPOSSIBLE™ TACOS
This is from Old El Paso, and begins, "Meatless Monday just got a new favorite recipe with our Bold Ranch Impossible™ Tacos. The Impossible™ Burger filling is made from plants, and Old El Paso™ Bold Ranch Stand ‘N Stuff™ Taco Shells bring a blast of flavor to every bite. Shake up your taco night, top the tacos with shredded cheese, crisp lettuce, tomatoes, onions and Old El Paso™ Crema Mexicana. The only thing that's impossible about these tacos, is how impossible it is not to love them."
Prep Time: 20 minutes; Total Time: 20 minutes; Makes 5 servings
To view this online, go to https://www.oldelpaso.com/recipes/bold-ranch-impossible-tacos.
Ingredients
1 package (12 Oz) Impossible™ Burger
2/3 cup water
1 package (1 oz) Old El Paso™ Original Taco Seasoning Mix
1 package (10 count) Old El Paso™ Bold Ranch Stand ‘N Stuff™ Taco Shells, heated as directed on package
1 1/4 cups Old El Paso™ Shredded 3 Pepper Cheese Blend (5 oz)
1 1/4 cups shredded romaine lettuce
1/2 cup chopped plum (Roma) tomatoes
1/4 cup chopped green onions
1/3 cup Old El Paso™ Crema Mexicana
Preparation
In 10-inch nonstick skillet, cook Impossible™ Burger over medium-high heat 5 to 7 minutes, stirring frequently, until crumbles are browned and cooked through.
Stir in water and taco seasoning mix; heat to boiling. Reduce heat; simmer uncovered 1 to 2 minutes, stirring frequently, until thickened.
Divide taco filling among heated taco shells. Top with cheese, lettuce, tomatoes and green onions. Top with crema.
Expert Tips
For a slightly sweeter and milder taste, chop up red onions instead of yellow. They'll add color and a mild flavor. If you use raw onions, they'll also add a sharp crunch to your Bold Ranch Impossible™ Tacos.
Drizzle Old El Paso™ Mild Taco Sauce on top of these Impossible™ Burger meat tacos. Or if you want more heat, try Old El Paso™ Medium Taco Sauce.
Try Old El Paso™ Shredded Mexican 4 Cheese Blend instead of Old El Paso™ Shredded 3 Pepper Cheese Blend for a different flavor twist on the Impossible™ Burger taco.
Add a fresh squeeze of lime for a bright burst of flavor.
Nutrition: 2 Tacos Calories 460 (Calories from Fat 260); Total Fat 29g (Saturated Fat 16g, Trans Fat 0g); Cholesterol 35mg; Sodium 980mg; Total Carbohydrate 30g (Dietary Fiber 4g, Sugars 2g); Protein 20g
% Daily Value: Vitamin A 30%; Vitamin C 4%; Calcium 35%; Iron 20%;
Exchanges: 2 Starch, 2 High-Fat Meat, 2 1/2 Fat
Carbohydrate Choices: 2
GRILLED PANZANELLA
Recipe Yield: Makes 6 servings.
View online at https://diabeticgourmet.com/diabetic-recipes/grilled-panzanella
Ingredients
4 garlic cloves, minced
1/2 tsp. Dijon mustard
2 Tbsp. white wine vinegar
1/4 cup extra virgin olive oil
Salt and freshly ground pepper to taste
15 fresh basil leaves, chopped coarsely
1 medium cucumber, seeded (or English cucumber) washed, sliced into 1/2-inch pieces
3 large ripe tomatoes, cut into 1-inch cubes
2 Tbsp. green olives, pitted and chopped (capers may be substituted)
1 medium red bell pepper, seeded and quartered
1/2 large red onion, cut in half and then 1/4 inch slices
1/2 small loaf crusty whole-grain French or Italian bread, cut into 1-inch slices, halved
Directions
In mixing bowl whisk garlic, mustard, vinegar, oil, salt and pepper and set aside.
In large bowl gently combine basil, cucumber, tomatoes and olives.
Brush bell peppers and onion slices on one side with oil mixture. Place oil side down on hot grill and cook for 3-4 minutes. Brush other side with oil mixture, turn over and cook an additional 3-4 minutes.
Remove from grill. On cutting board, slice peppers into 1/2-inch slices and separate onion rings. Add to vegetables. Add oil mixture and toss to coat.
Toast both sides of bread until nicely browned.
On a serving platter layer bread and top with vegetables and basil mixture. Toss bread with vegetables if desired. Serve.
Nutritional Information Per Serving: Calories: 193; Fat: 11 g; Saturated Fat: 2 g; Sodium: 187 mg; Protein: 4 g; Carbohydrates: 22 g
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
BARLEY WITH PEPPERS AND POTATOES
Yield: 6 servings
Serving Size: About 1/2 cup each
Source: 1,001 Delicious Recipes for People with Diabetes
Author: Sue Spitler
Find this recipe at: http://diabeticgourmet.com/recipes/html/490.shtml
Ingredients
3 large poblano chilies, sliced
1 medium onion, chopped
1 tablespoon olive oil or vegetable oil
12 ounces russet potatoes, unpeeled, cooked, cubed
2 cups cooked barley
2 tablespoons finely chopped cilantro leaves
1/2 teaspoon dried cumin
Salt and cayenne pepper, to taste
Directions
Saute chilies and onion in oil in large skillet until crisp-tender, about 5 minutes. Add potatoes; saute until browned, 5 to 8 minutes.
Add barley to skillet; cook over medium heat until hot through, 3 to 4 minutes. Stir in cilantro and cumin. Season to taste with salt and cayenne pepper.
Nutritional Information Per Serving: Calories: 147; Protein: 2.7 g; Fat: 2.8 g; Sodium: 6 mg; Cholesterol: 0 mg; Carbohydrates: 29.3 g; Exchanges: 2 Vegetable, 1 Bread, 1/2 Fat
