Meatless Monday

It's time for another Meatless Monday. Today's offerings include Southwestern Corn and Zucchini Saute and Easy Vegan Tempeh Chili. Enjoy!

CORN BREAD APPLESAUCE MUFFINS

Yield: 8 servings

Source: The New American Heart Association Cookbook

View online: http://diabeticgourmet.com/recipes/html/545.shtml

Ingredients

Vegetable oil spray

1/2 cup all-purpose flour

1/2 cup coarse yellow cornmeal

1-1/2 teaspoons baking powder

1/4 teaspoon salt

1/2 cup fat-free milk

Egg substitute equivalent to 1 egg or 1 egg

2 tablespoons honey

2 tablespoons unsweetened applesauce

Directions

Preheat oven to 425 degrees F. Lightly spray eight muffin cups with vegetable oil spray.

Combine flour, cornmeal, baking powder, and salt in a large bowl, stirring well.

Beat remaining ingredients in a small bowl.

Make a well in cornmeal mixture. Pour milk mixture into well, stirring just until moistened. Fill muffin cups two-thirds full with batter.

Bake for 15 to 20 minutes, or until a cake tester or toothpick inserted in center of muffins comes out clean.

Nutritional Information Per Serving: Calories: 86; Protein: 3 g; Fat: 1 g; Sodium: 189 mg; Cholesterol: 0 mg; Dietary Fiber: 1 g; Carbohydrates: 18 g; Exchanges: 1 Bread/Starch

BLACK BEAN AND TOMATO SALSA

Recipe Yield: Yield: 4 servings (1/2 cup each)

Source: The Eating Well Diabetes Cookbook

Book Title: The Eating Well Diabetes Cookbook

View online at https://diabeticgourmet.com/diabetic-recipes/black-bean-and-tomato-salsa

Ingredients

1 cup seeded, diced plum tomatoes (3-4 tomatoes)

1 cup canned black beans, rinsed

2 tablespoons chopped scallions

1 tablespoon chopped fresh cilantro or parsley

1 tablespoon lime juice

1-1/2 teaspoons extra-virgin olive oil

1/2-1 teaspoon minced canned chipotle in adobo sauce

1/8 teaspoon salt, or to taste

Directions

Combine all ingredients in a medium bowl; stir to blend. If not serving immediately, cover and refrigerate for up to 2 days.

Nutritional Information Per Serving: Calories: 83; Fat: 2 g; Fiber: 4 g; Sodium: 283 mg; Protein: 4 g; Carbohydrates: 11 g

Diabetic Exchanges: 1 Starch

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

EASY VEGAN TEMPEH CHILI

This is from OnTrackDiabetes, a site with some good information for diabetics and their families.

Servings: 6; Prep time: 10 minutes; Cook time: 30 minutes; Total: 40 minutes

You can view this at https://www.ontrackdiabetes.com/recipes/easy-vegan-tempeh-chili.

Ingredients

3 tablespoons olive oil

8 ounces tempeh

1 medium onion, chopped (about 1 cup)

1/2 red bell pepper, chopped (about 1 cup)

1/2 yellow bell pepper, chopped (about 1 cup)

1/2 orange bell pepper, chopped (about 1 cup)

1 stalk of celery, chopped

1 15-ounce can of organic pinto beans (undrained)

1 15-ounce can of organic kidney beans (drained)

2 15-ounce cans of fire-roasted diced tomatoes (undrained)

3/4 cup of water

3 tablespoons chili powder

1 teaspoon cumin

1/2 teaspoon oregano

1/2 teaspoon garlic powder

1/2 teaspoon cayenne (or to taste)

Directions

Heat olive oil in a large (6-quart) saucepan on medium heat.

Remove tempeh from the package and crumble it into saucepan. Brown for about 5 minutes, stirring frequently.

Add chopped onion, bell peppers and celery to saucepan. Stir frequently for about 5 minutes.

Add beans (1 drained and 1 undrained), tomatoes, water and remaining seasonings. Stir well to combine.

Simmer on low heat for about 20 to 30 minutes, or until peppers are cooked yet still firm.

Nutrition Information Per Serving: 330 calories (33% calories from fat), 18 g protein, 12 g total fat (2 g saturated fat), 38 g carbohydrates, 12 g fiber, 0 mg cholesterol, 767 mg sodium

SUMMER PARTY SALAD

This is from Everyday Diabetic Recipes, and begins, "We all love having several easy salad recipes to make during the summer, but this salad, is not only easy. It's gorgeous! Plus, whether you use it as an appetizer with pita chips, or as a side dish for the main course, everyone is going to love our Summer Party Salad! It's full of vibrant colors, and so much yummy flavor that no matter how you serve this up, it's going to disappear nearly as quickly as it took to throw together."

Serve: 12; Makes: 12 cups; Chill Time: 1 hour

To view this online, go to https://www.everydaydiabeticrecipes.com/Misc-Salads/Summer-Party-Salad.

Ingredients

1/3 cup extra virgin olive oil

4 tablespoons lime juice

3 cloves garlic, minced

2 tablespoons finely chopped cilantro

1/4 teaspoon salt

1/2 teaspoon black pepper

1 (15-ounce) can chick peas, rinsed and drained

1 (15-ounce) can black beans, rinsed and drained

1-1/2 cup cherry tomatoes, cut into quarters

1 cup frozen corn, thawed

1 cup chopped cucumber

1/2 cup thinly sliced scallion

Directions

In a medium bowl, whisk olive oil, lime juice, garlic, cilantro, salt, and pepper; set aside.

In a large bowl, combine remaining ingredients. Pour dressing over salad and toss until evenly coated.

Refrigerate 1 hour or until ready to serve.

CHICKPEA SOUP

Recipe Yield: Serves: 6 (1-cup) Servings

Source: Light and Easy Diabetes Cuisine

Book Title: Light and Easy Diabetes Cuisine

View this online at https://diabeticgourmet.com/diabetic-recipes/chickpea-soup.

Ingredients

1 teaspoon virgin olive oil

1 small onion, chopped

1 garlic clove, minced

1 celery stalk, sliced

1 carrot, sliced

1/2 small red bell pepper, diced

1 cup canned Italian plum tomatoes with liquid

1/2 tsp dried leaf basil, or 1-1/2 tsp chopped fresh basil

1 cup canned chickpeas (garbanzos), rinsed, drained

4 cups Chicken Broth

Pepper to taste

Directions

In a non-stick saucepan, heat the oil and cook onion, garlic and celery 5 minutes. Add remaining ingredients. Bring to a boil, reduce heat and simmer, covered, 20 minutes.

Nutritional Information Per Serving: Calories: 74; Fat: 1 g; Sodium: 96 mg; Protein: 5 g; Carbohydrates: 13 g

Diabetic Exchanges: 1 Starch/Bread