Meatless Monday

It's Monday, which means Meatless Monday. Here are six meatless diabetic recipes to get your week started. Enjoy!

BAKED STUFFED ONIONS WITH SPINACH FETA

Serves: 4 (1 Serving = 1/2 Stuffed Onion)

Source: The New Family Cookbook For People with Diabetes

Find this recipe at: http://diabeticgourmet.com/recipes/html/362.shtml

Ingredients

2 large sweet or Spanish onions (about 1-1/2 pounds total, peeled)

2 teaspoons olive oil

1 clove garlic

One 10-ounce package frozen chopped spinach, thawed and squeezed dry

1 teaspoon fresh lemon juice

1/4 teaspoon freshly ground pepper

1/4 cup bread crumbs

1/4 cup (1 ounce) crumbled feta cheese

Directions

Place the onions in a large saucepan and cover with water. Bring to a boil and cook until the onions are partially tender, about 10 to 15 minutes. Drain and cool; cut the onions in half crosswise. Scoop out the center of each onion half, leaving a 1/2-inch shell. Reserve the centers. If necessary, cut a small piece from the end of each onion shell so the shells will stand upright.

Prepare a shallow baking dish large enough to hold the onion halves in one layer with non-stick pan spray. Place the onions in the prepared dish, hollowed sides up.

Preheat the oven to 350 degrees F.

Chop the reserved centers of the onions. Saute in oil with the garlic in a medium saucepan until tender, about 5 minutes. Stir in the spinach, lemon juice, and pepper; cook until the liquid evaporates. Remove from the heat; stir in the bread crumbs and cheese.

Fill the onion shells with the spinach mixture. Cover with foil and bake about 25 minutes. Serve hot.

Nutritional Information Per Serving: Calories: 141; Protein: 5 g; Fat: 4 g; Sodium: 187 mg; Cholesterol: 6 mg ; Carbohydrates: 22 g; Exchanges: 1 Starch, 1 Vegetable, 1 Fat

WILD RICE MUFFINS

This recipe begins, “Wild rice adds crunchy texture and a nutritional boost to these hearty muffins.”

Yield: 12 muffins (1 per serving)

Source: 1,001 Delicious Recipes for People with Diabetes

View recipe: http://diabeticgourmet.com/recipes/html/715.shtml

Ingredients

1/2 cup uncooked wild rice

2 cups water

1 teaspoon salt, divided

1 cup fat-free milk

4 tablespoons margarine, melted

1 egg, beaten

2 egg whites

1 cup all-purpose flour

1/2 cup whole wheat flour

3 tablespoons baking powder

1 tablespoon sugar

Directions

Heat rice, water, and 1/2 teaspoon salt to boiling in small saucepan; reduce heat and simmer, covered, until rice is tender, 45 to 50 minutes. Drain, if necessary, and cool.

Mix milk, margarine, egg, egg whites, and rice. Add combined all-purpose and whole wheat flour, baking powder, sugar and remaining 1/2 teaspoon salt, mixing just until dry ingredients are moistened.

Spoon batter into 12 greased muffin cups.

Bake at 400 degrees until muffins are browned, 20 to 25 minutes.

Remove from pans and cool on wire racks.

Nutritional Information Per Serving: Calories: 136; Protein: 4.6 g; Fat: 4.5 g; Sodium: 494 mg; Cholesterol: 18 mg; Carbohydrates: 19.4 g; Exchanges: 1-1/2 Bread, 1/2 Fat

BEAN BURGERS

Yield: 8 servings

Source: "Magic Menus for People with Diabetes"

Info: http://diabeticgourmet.com/book_archive/details/3.shtml

Ingredient

1 (16 ounce) can kidney, pinto, or black beans

2 cups cooked brown rice or millet

2 tablespoons ketchup

2 cloves garlic, minced

1 teaspoon dried oregano

1 teaspoon dried basil

1/4 cup Parmesan cheese

1/4 cup finely chopped onions

Salt and pepper to taste (optional)

Directions

Combine all ingredients in a large bowl and mash with a fork or potato masher.

Divide mixture into 8 burgers, making patties about 1/2 inch thick. You may need to wet your hands to keep the mixture from sticking.

Coat a nonstick skillet with vegetable spray. Cook burgers over medium heat until browned on both sides, about 7-9 minutes.

Nutritional Information Per Serving (1 burger): Calories: 122, Fat: 2 g, Cholesterol: 4 mg, Sodium: 308 mg, Carbohydrate: 22 g, Dietary Fiber: 3 g, Sugars: 3 g, Protein: 6 g, Diabetic Exchanges: 1-1/2 Starch

ZUCCHINI-ONION FRITTATA

Yield: 4 servings

Source: "The Complete Diabetes Prevention Plan"

Info: http://diabeticgourmet.com/book_archive/details/60.shtml

View Online: http://diabeticgourmet.com/recipes/html/772.shtml

Ingredients

2 cups fat-free egg substitute

1/4 cup grated Parmesan cheese

1 tablespoon extra virgin olive oil

2 medium zucchini squashes, thinly sliced

1 medium yellow onion, thinly sliced

1 teaspoon crushed garlic

1/4 teaspoon salt

1/4 teaspoon ground black pepper

Directions

Preheat the oven to 350 degrees F. In a medium bowl, whisk together the eggs and Parmesan cheese and set aside.

Coat the bottom and sides of a large, nonstick, oven-proof skillet with cooking spray and add the olive oil. Add the zucchini, onions, garlic, salt, and pepper and saute over medium-high heat for several minutes, until tender. Spread the mixture evenly over the bottom of the skillet.

Pour the egg mixture over the vegetables. Cook without stirring for 3 minutes, until the bottom of the frittata is just set.

Place the frittata in the oven and bake uncovered for 12 to 15 minutes or until the eggs are set but not dry. Loosen the edges of the frittata and invert it onto a plate. Cut the frittata into 4 wedges and serve hot.

Nutritional Information Per Serving (1/4 of recipe): Calories: 139, Carbohydrate: 7 g, Cholesterol: 5 mg, Fat: 5.4 g, Saturated Fat: 1.7 g, Fiber: 1.4 g, Protein: 16 g, Sodium: 514 mg, Calcium: 142 mg

Diabetic Exchanges: 2 Very Lean Meat, 1 Vegetable, 1 Fat

QUINOA SALAD

Yield: 4 servings (1/2 cup each)

Source: The Diabetes Food and Nutrition Bible

Find this recipe at: http://diabeticgourmet.com/recipes/html/852.shtml

Ingredients

1/2 cup raw quinoa, rinsed

1/4 cup finely chopped yellow pepper

1/4 cup finely chopped red pepper

1/4 cup finely chopped carrot

1/4 cup finely chopped celery

2 tablespoons minced fresh parsley

1-1/2 tablespoons olive oil

4 tablespoons rice vinegar

2 cloves garlic, minced

2 tablespoons minced green onions

Fresh ground pepper and salt to taste

Directions

Prepare the quinoa. Rinse the quinoa in a fine sieve for 20 seconds.

In a 1-quart saucepan bring 1-1/2 cups water to a boil.

Add the quinoa and bring to a boil.

Lower the heat to simmer, cover, and cook for 15 minutes.

Meanwhile prepare the vegetables. Combine the chopped yellow pepper, red pepper, carrot, celery, and parsley in a medium bowl.

In a blender, combine the oil, vinegar, garlic, green onions, salt, and pepper. Blend for 15 seconds.

Once the quinoa is cooked, add it to the vegetables. Pour the dressing over the quinoa and vegetables and toss well.

Refrigerate for 1 hour. Serve over lettuce if desired.

Nutritional Information Per Serving: Calories: 125; Protein: 3 g; Fat: 6 g; Sodium: 12 mg; Cholesterol: 0 mg; Dietary Fiber: 3 g; Sugars: 2 g; Carbohydrates: 16 g; Exchanges: 1 Starch, 1 Fat

BABY CORN IN JALAPENO VINAIGRETTE

Yield: 8 servings. Serving size: about 4 pieces.

Source: The New Family Cookbook for People with Diabetes

Find this recipe at: http://diabeticgourmet.com/recipes/html/850.shtml

Ingredients

One 15-ounce can or two 7-ounce jars whole baby corn cobs, rinsed and drained

1/4 cup chopped cilantro

1/4 cup red or white wine vinegar

2 tablespoons olive oil

1 small jalapeno pepper, seeded and minced

Directions

Combine all the ingredients in a glass dish; refrigerate, covered, and marinate at least 2 hours or overnight. (The mixture may be refrigerated up to 3 days.)

Drain the corn before serving chilled or at room temperature.

Nutritional Information Per Serving: Calories: 27; Protein: 1 g; Fat: 2 g; Sodium: 5 mg; Cholesterol: 0 mg; Dietary Fiber: 1 g; Sugars: 2 g; Carbohydrates: 3 g; Exchanges: 1 Vegetable

Wednesday Recipes

Many people think of diabetes as a disease that one develops as an adult. While this may be true for Type II diabetes, many children (and their families) are struggling with Type I diabetes. Today's article from Diabetic Gourmet Magazine discusses healthy diets when dealing with Type I diabetes. It's titled ”Healthy Diets for Kids with Type 1 Diabetes Can Be Hard on Parents”. If you're dealing with a child with Type 1 diabetes, you'll no doubt find helpful info in the article.

And now, for today's six recipes. Enjoy!

ORANGE AND ALMOND CAKE

Yield: 10 slices; Serving Size: 1 slice

Source: "Great Healthy Food - Diabetes" by Azmina Govindji

Book Info: http://diabeticgourmet.com/book_archive/details/17.shtml

Print Version: http://diabeticgourmet.com/recipes/html/613.shtml

Ingredients

3/4 cup all-purpose flour

Pinch of salt

2 teaspoons baking powder

2 large eggs

1/2 cup reduced-fat margarine, at room temperature

1/3 cup plus 2 tablespoons granulated sugar

1/3 cup ground almonds

1/2 teaspoon almond extract

2 teaspoons finely grated orange zest

Directions

Preheat the oven to 350 degrees F.

Lightly grease the base of an 8-inch non-stick baking pan and line with parchment paper.

Sift the flour, salt and baking powder together. Beat the eggs until they are light and frothy.

Beat the margarine and sugar together until smooth and creamy. Add the beaten eggs gradually, beating well between each addition. If the mixture shows any signs of curdling, beat in a little of the flour mixture.

Stir in the flour mixture together with the ground almonds, almond extract and orange zest and mix lightly to a thick, fluid (but not runny) consistency, adding a little orange juice or water if necessary.

Pour into the prepared pan, smooth the top, and bake in the center of the oven for about 45-50 minutes, or until a skewer comes out clean when inserted into the center.

Strip off the parchment paper and leave the cake to cool on a wire rack.

Nutritional Information Per Serving (1/10 of recipe): Calories: 122, Protein: 2 g, Fat: 6 g, Carbohydrate: 16 g, Fiber: 0 g, Cholesterol: 32 mg, Sodium: 99 mg, Diabetic Exchanges: 1/2 Starch, 2/3 Other Carbohydrate, 1 Fat

CHOCOLATE FILLED CAKE ROLL

Servings: 4 (1/2 cup)

Find this recipe at: http://diabeticgourmet.com/recipes/html/118.shtml

Ingredients

Cake:

5 eggs

1/2 cup sugar

3 packets of Sweet'n Low

1 teaspoon vanilla extract

3/4 cup all-purpose flour

2 tablespoons cornstarch

1 teaspoon baking powder

Filling:

2 cups skim milk

1 package sugar-free chocolate instant pudding mix

Topping:

2 teaspoons sugar-free cocoa mix

Directions

Preheat oven to 400F.

Grease and line the bottom of a 10x15" jelly roll pan with waxed paper.

Beat eggs in a large bowl with electric mixer until fluffy.

Sprinkle sugar, Sweet'n Low and vanilla over eggs; continue beating for 2 minutes.

Sift flour, cornstarch, and baking powder together.

Sprinkle half the mixture over batter; fold in with spatula.

Repeat with remaining flour mixture.

Spread batter evenly in pan.

Bake on center rack in oven for 10 to 12 minutes or until cake is golden and springs back when lightly touched.

Arrange a towel on work surface and cover with aluminum foil.

Loosen edges of cake; unmold on foil.

Roll cake jelly roll style, using towel as a guide.

Leave cake rolled until it cools into jelly roll shape.

To make filling, blend milk with pudding mix according to package directions.

Refrigerate pudding until it thickens.

Unroll cake, spread evenly with pudding, and reroll.

Lightly sprinkle sugar-free cocoa over the top to decorate.

Cut into 1" slices and serve.

Nutritional Information Per Serving: Calories: 122; Fat: 2 g; Sodium: 197 mg; Cholesterol: 92 mg; Carbohydrates: 21 g; Exchanges: 1 Fruit; 1/2 Skim Milk; 1/2 Fat; 1 Starch

BEAN BURGERS

Yield: 8 servings

Source: "Magic Menus for People with Diabetes"

Info: http://diabeticgourmet.com/book_archive/details/3.shtml

Ingredient

1 (16 ounce) can kidney, pinto, or black beans

2 cups cooked brown rice or millet

2 tablespoons ketchup

2 cloves garlic, minced

1 teaspoon dried oregano

1 teaspoon dried basil

1/4 cup Parmesan cheese

1/4 cup finely chopped onions

Salt and pepper to taste (optional)

Directions

Combine all ingredients in a large bowl and mash with a fork or potato masher.

Divide mixture into 8 burgers, making patties about 1/2 inch thick. You may need to wet your hands to keep the mixture from sticking.

Coat a nonstick skillet with vegetable spray. Cook burgers over medium heat until browned on both sides, about 7-9 minutes.

Nutritional Information Per Serving (1 burger): Calories: 122, Fat: 2 g, Cholesterol: 4 mg, Sodium: 308 mg, Carbohydrate: 22 g, Dietary Fiber: 3 g, Sugars: 3 g, Protein: 6 g, Diabetic Exchanges: 1-1/2 Starch

FANNY'S CHICKEN AND RICE

Yield: 6 Servings

Serving Size: 1 breast half, or 1 drumstick and thigh, plus 1/2 cup rice and 1/2 cup sauce.

Source: The New Family Cookbook for People with Diabetes

View recipe: http://diabeticgourmet.com/recipes/html/711.shtml

Ingredients

3/4 cup uncooked brown rice

6 skinless chicken breasts, or 6 skinless chicken thighs and drumsticks (about 2 pounds)

1 cup chopped onion

3/4 cup chopped green bell pepper

2 cloves garlic, minced

1 tablespoon canola or corn oil

2 teaspoons curry powder

1-1/2 teaspoons fresh thyme, or 1/2 teaspoon dried thyme

3/4 teaspoon salt

1 (14-15 ounce) can diced tomatoes, with juice

1 tablespoon chopped fresh parsley

2 tablespoons dried currants

2 tablespoons slivered almonds

Directions

Preheat the oven to 425 degrees F.

Prepare a shallow baking pan with non-stick pan spray.

Add the rice to 3 cups boiling water in a medium saucepan; cover and simmer 50 to 60 minutes.

While the rice is cooking, put the chicken in the prepared pan. Bake, uncovered, 20 minutes.

While the chicken is cooking, saute the onion, pepper, and garlic in the oil in a large skillet for 5 minutes, until tender; add the curry powder, thyme, and salt and blend thoroughly. Add the tomatoes with their liquid, and the parsley; heat to a simmer.

Pour the sauce over the chicken and sprinkle with the currants. Cover and bake at 350 degrees F. for 25 minutes.

While the chicken is cooking, toast the almonds in a small skillet over medium heat for 3 minutes, or until lightly browned and fragrant.

To serve, arrange the chicken parts next to 1/2 cup rice on individual plates. Divide the sauce over the rice. Sprinkle the almonds over the chicken.

Nutritional Information Per Serving: Calories: 304; Protein: 30 g; Fat: 8 g; Sodium: 469 mg; Cholesterol: 73 mg; Dietary Fiber: 3 g; Sugars: 7 g; Carbohydrates: 28 g; Exchanges: 1-1/2 Starch/Bread, 1 Vegetable, 4 Very Lean Meat, 1/2 Fat

GINGERED ORANGE CARROTS

4 g sugars and 2 g dietary fiber.

Makes about 2 cups (4 servings)

Source: The New Family Cookbook For People with Diabetes

Find this recipe at: http://diabeticgourmet.com/recipes/html/351.shtml

Ingredients

6 medium carrots (about 3/4 pound), peeled and sliced

1/2 cup homemade chicken broth, or canned reduced-sodium chicken broth

1/4 cup orange juice

2 teaspoons margarine

1 teaspoon grated fresh gingerroot, or 1/4 teaspoon ground ginger

Directions

Combine the carrots and broth in a medium saucepan. Cover and simmer over low heat until almost tender, about 10 minutes.

Add the orange juice, margarine, and ginger; simmer, uncovered, until almost all the liquid is absorbed. Serve hot.

Nutritional Information Per Serving: Calories: 52; Protein: 1 g; Fat: 2 g; Sodium: 72 mg; Cholesterol: 0 mg ; Carbohydrates: 8 g; Exchanges: 1 Vegetable, 1/2 Fat

ZUCCHINI-ONION FRITTATA

Yield: 4 servings

Source: "The Complete Diabetes Prevention Plan"

Info: http://diabeticgourmet.com/book_archive/details/60.shtml

View Online: http://diabeticgourmet.com/recipes/html/772.shtml

Ingredients

2 cups fat-free egg substitute

1/4 cup grated Parmesan cheese

1 tablespoon extra virgin olive oil

2 medium zucchini squashes, thinly sliced

1 medium yellow onion, thinly sliced

1 teaspoon crushed garlic

1/4 teaspoon salt

1/4 teaspoon ground black pepper

Directions

Preheat the oven to 350 degrees F. In a medium bowl, whisk together the eggs and Parmesan cheese and set aside.

Coat the bottom and sides of a large, nonstick, oven-proof skillet with cooking spray and add the olive oil. Add the zucchini, onions, garlic, salt, and pepper and saute over medium-high heat for several minutes, until tender. Spread the mixture evenly over the bottom of the skillet.

Pour the egg mixture over the vegetables. Cook without stirring for 3 minutes, until the bottom of the frittata is just set.

Place the frittata in the oven and bake uncovered for 12 to 15 minutes or until the eggs are set but not dry. Loosen the edges of the frittata and invert it onto a plate. Cut the frittata into 4 wedges and serve hot.

Nutritional Information Per Serving (1/4 of recipe): Calories: 139, Carbohydrate: 7 g, Cholesterol: 5 mg, Fat: 5.4 g, Saturated Fat: 1.7 g, Fiber: 1.4 g, Protein: 16 g, Sodium: 514 mg, Calcium: 142 mg

Diabetic Exchanges: 2 Very Lean Meat, 1 Vegetable, 1 Fat