Meatless Monday

It's Monday, which means that it's Meatless Monday. Here are today's six vegetarian diabetic recipes. Enjoy!

INDONESIAN TOFU AND VEGETABLE STEW

This recipe begins, “With a light coconut lime flavor, this recipe features green beans, bell peppers and zucchini. If you have other fresh veggies on hand, then you can add them as well.”

Yield: 8 servings.

Serving Size: 1 cup

Source: Patricia Chuey, RD

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1251

View recipe with photo: http://diabeticgourmet.com/recipes/html/1251.shtml

Note: The recipe originally called for 1 cup sodium-reduced vegetable or chicken broth. Since I'm posting this on Meatless Monday, I've left it at simply veggie broth.

Ingredients

1 Tbsp freshly grated ginger

Juice of one medium sized lime

1 1/2 Tbsp canola oil, divided

1 (12 oz) block of firm or extra firm tofu, diced into cubes

1 large onion, diced

2 cloves garlic, minced

1 tsp ground cumin

1 tsp ground coriander

1/4 tsp ground cloves

1 cup sodium-reduced vegetable broth

1 cup light coconut milk

2 cups green beans, cut in 2 inch pieces

1 red bell pepper, diced

1 medium zucchini, diced

2 Tbsp fresh cilantro

Directions

In a bowl, marinate tofu with the ginger, lime juice and 1/2 Tbsp canola oil. Toss well to coat. This can be done about 30 minutes ahead of time and up to overnight in the refrigerator.

In a large saucepan, no lid required heat remaining 1 Tbsp canola oil. Add onion and cook for about 6 minutes or until softened and slightly browned. Add garlic, cumin, coriander and cloves and stir for 2 minutes.

To saucepan, add stock and coconut milk. Simmer, uncovered, for about 10 minutes until slightly thickened.

Add green beans, bell pepper and zucchini and cook for about 10 minutes more or until vegetables are tender. Add marinated tofu and cook an additional 5 minutes. Garnish with cilantro. Serve over steamed brown rice or quinoa, if desired.

Nutritional Information Per Serving: Calories: 120; Protein: 5 g; Fat: 8 g; Sodium: 290 mg; Cholesterol: 0 mg; Saturated Fat: 2 g; Dietary Fiber: 3 g; Carbohydrates: 8 g

BULGUR, GRAPE AND KALE SALAD

6 Servings

Source: California Table Grapes

Find this recipe at: http://diabeticgourmet.com/recipes/html/1331.shtml

Ingredients

2 cups water

1 cup bulgur

Kosher salt

1 cup pecan halves, toasted and roughly chopped

2 cups seedless California grapes, halved

2 cups packed kale or Swiss chard leaves, finely slivered

1/2 cup Italian parsley, chopped

1/4 cup scallions, thinly sliced

1/4 cup lemon juice

2 tablespoons extra virgin olive oil

2 teaspoons lemon zest, finely grated

Pinch cayenne

Black pepper

Directions

Bring 2 cups of water to a boil in a medium saucepan.

Stir in bulgur and 1/2 teaspoon salt and remove from heat.

Cover and let stand 20 minutes or until most of water is absorbed.

Drain well and press to extract any excess water.

Let cool and stir in the remaining ingredients.

Season well with salt and black pepper.

Serve room temperature or chilled.

Nutritional Information Per Serving: Calories: 289; Protein: 6 g; Fat: 17 g; Sodium: 181 mg; Cholesterol: 0 mg ; Carbohydrates: 33 g

ROASTED CARROTS AND PARSNIPS

This recipe begins, “This side dish is simple yet impressive, perfect for guests and special dinners.”

Makes 8 servings

Source: Jennie-O

Find this recipe at: http://diabeticgourmet.com/recipes/html/1336.shtml

Ingredients

1 pound carrots, peeled

1 pound parsnips, peeled

2 tablespoons olive oil

salt and pepper, to taste

1/4 cup chopped fresh parsley

Directions

Heat oven to 425F.

Cut carrots and parsnips in half then in half lengthwise.

Place on large rimmed baking pan toss with olive oil.

Season with salt and pepper.

Bake 30 to 40 minutes or until parsnips are tender, stirring once.

Sprinkle with parsley.

Nutritional Information Per Serving: Calories: 90; Protein: 1 g; Fat: 3.5 g; Sodium: 40 mg; Cholesterol: 0 mg; Saturated Fat: 0.5 g; Dietary Fiber: 4 g; Sugars: 5 g; Carbohydrates: 14 g

MINI CHOCOLATE MINT CHEESECAKES

This recipe begins, “Serve a decadent cheesecake to each of your guests at your next dinner party. They'll be calling you the Host of the Year.”

Makes 24 servings

Source: Jennie-O

Find this recipe at: http://diabeticgourmet.com/recipes/html/1337.shtml

Ingredients

1/2 cup crushed gluten-free chocolate wafer cookies

1 tablespoon butter, melted

1 (8-ounce) package cream cheese, softened

1/4 cup sugar

1 egg or 1/4 cup egg substitute

1/3 cup chocolate chips, melted

1/3 cup chopped crème de menthe mint candy wafers

1/3 cup sour cream

1/2 teaspoon vanilla

1 cup sweetened whipped cream

Directions

Heat oven to 325F.

In small bowl, combine crushed cookie crumbs and melted butter.

Press cookie crumb mixture into bottom of individual small tart dishes custard cups or mini muffin cups.

In mixing bowl, beat cream cheese and sugar until blended.

Add egg. Blend in melted chocolate, chopped candy, sour cream and vanilla.

Pour evenly over crumbs.

Bake 20 minutes.

Cool. Refrigerate until serving.

Before serving, top with a dollop of sweetened whipped cream.

Nutritional Information Per Serving: Calories: 100; Protein: 1 g; Fat: 6 g; Sodium: 55 mg; Cholesterol: 25 mg; Saturated Fat: 3.5 g; Dietary Fiber: 0 g; Sugars: 7 g; Carbohydrates: 9 g

FRESH PEAS WITH MINT

Makes 8 servings

Source: Jennie-O

Find this recipe at: http://diabeticgourmet.com/recipes/html/1338.shtml

Ingredients

2 cups sugar snap peas, blanched

2 cups frozen peas, thawed

1/4 cup sliced green onion

2 tablespoons butter

1 tablespoon fresh mint, finely chopped

Salt and pepper, to taste

Directions

In large skillet over medium-high heat, cook sugar snap peas, peas and green onion in butter 4 to 5 minutes or until heated.

Stir in mint.

Season with salt and pepper.

Nutritional Information Per Serving: Calories: 50; Protein: 2 g; Fat: 2 g; Sodium: 20 mg; Cholesterol: 5 mg; Saturated Fat: 1 g; Dietary Fiber: 2 g; Sugars: 3 g; Carbohydrates: 7 g

SPINACH VEGETABLE KUGEL

This recipe begins, “The vegetables for this colorful, vitamin-packed kugel can be prepared quickly in the food processor. Double the recipe for a large crowd. It's a winner! Use frozen spinach instead of fresh if you prefer.”

Servings: 6

Find this recipe at: http://diabeticgourmet.com/recipes/html/2.shtml

Ingredients

10 oz. package fresh spinach

2 onions, chopped

1 stalk celery, chopped

1 red pepper, chopped

3 carrots, grated

1 cup mushrooms, chopped

1 tablespoon olive oil

2 eggs plus 2 whites (or 3 eggs)

3/4 teaspoon salt

1/4 teaspoon each pepper and garlic powder

1/2 teaspoon dried basil

1/4 cup matzo meal

Directions

Preheat oven to 350 degrees F. Wash spinach thoroughly. Remove and discard tough stems. Cook spinach in a covered saucepan until wilted, about 3 minutes (or microwave on HIGH for 4 minutes). Don't add any water. The water clinging to the leaves will provide enough steam to cook it. Cool and squeeze dry.

Heat oil in a non-stick skillet on medium heat. Saute onion, celery, red pepper and carrots for 5 minutes, until golden. Add mushrooms and cook 5 minutes longer (or cook vegetables uncovered in the microwave for 6 to 8 minutes on HIGH).

Chop spinach coarsely. Combine with remaining ingredients and mix well. Pour into a sprayed 7" x 11" Pyrex casserole. Bake uncovered at 350F for 45 to 50 minutes, until firm. Cut into squares to serve.

Nutritional Information Per Serving: Calories: 81; Protein: 4 g; Fat: 2.7 g ; Carbohydrates: 11 g; Exchanges: 1/3 Bread/Starch; 1/2 Vegetable

Wednesday Recipes

Here are today's six recipes to help you through the day. Enjoy!

MOJO MARINATED GRILLED TURKEY

This begins, “There are many types of commercial mojo sauces available, but you can't beat creating your own!”

Makes 6 servings.

Source: The Complete Diabetes Prevention Plan

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1246

View recipe with photo: http://diabeticgourmet.com/recipes/html/1246.shtml

Ingredients

1/4 cup fresh cilantro, finely chopped

1/2 tsp. oregano

1/2 tsp. cumin

2 cloves garlic, crushed

1/2 tsp. fresh ground black pepper

Juice of 1 orange

2 limes juiced

4 Tbsp. extra virgin olive oil, divided

3/4 tsp. Kosher salt

2 pounds turkey breasts or thighs, skin removed

Directions

Mash spices, garlic, cilantro, salt and pepper to create paste. Mix paste with the citrus juices, and 2 Tbsp. olive oil. Add marinade to a sealable plastic bag and add turkey. Marinate for at least 2 hours.

For gas grill: clean grill rack. Set burners to high and close lid. Grill temperature should be about 500 degrees. Use indirect method by turning off burners directly beneath turkey and turning burners on either side to medium to low when cooking.

For charcoal grills: use same technique as gas grill, but separate the coals to create indirect heat.

Once fire is ready, remove excess marinade and place turkey parts on grill and cook for about 30 minutes. Turn over and brush with remaining olive oil. Continue this process - turning, basting and grilling.

Total cooking time is roughly 12 minutes per pound of turkey. Use a meat thermometer. Breast meat should be at 170 degrees and dark meat should be at 180 degrees.

Whether you use a gas or charcoal grill, keep the lid closed as much as possible to maintain heat.

Cover turkey with foil and set aside for 5 minutes, then serve.

Nutritional Information Per Serving: Calories: 225; Protein: 24 g; Fat: 13 g; Sodium: 350 mg; Saturated Fat: 4 g; Dietary Fiber: 0 g; Carbohydrates: 13 g

CHICKEN RATATOUILLE

Makes: 4 servings

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1253

View recipe with photo: http://diabeticgourmet.com/recipes/html/1253.shtml

Ingredients

1 tablespoon vegetable oil

4 chicken breasts halves (medium, skinned, fat removed, boned, and cut into 1-inch pieces)

2 zucchini (7 inches long, unpeeled and thinly sliced)

1 eggplant (small, peeled and cut into 1-inch cubes)

1 onion (medium, thinly sliced)

1 green pepper (medium, cut into 1-inch pieces)

1/2 pound mushroom (fresh, sliced)

1 can tomatoes (16 oz, whole, cut up)

1 garlic clove (minced)

1-1/2 teaspoons basil (dried, crushed)

1 tablespoon parsley (fresh, minced)

black pepper (to taste)

Directions

Heat oil in large non-stick skillet. Add chicken and saute about 3 minutes, or until lightly browned.

Add zucchini, eggplant, onion, green pepper, and mushrooms. Cook about 15 minutes, stirring occasionally.

Add tomatoes, garlic, basil, parsley, and pepper; stir and continue cooking about 5 minutes, or until chicken is tender.

Nutritional Information Per Serving: Calories: 270; Protein: 32 g; Fat: 7 g; Sodium: 240 mg; Saturated Fat: 1.5 g; Dietary Fiber: 8 g; Carbohydrates: 20 g

MINI CHOCOLATE MINT CHEESECAKES

This recipe begins, “Serve a decadent cheesecake to each of your guests at your next dinner party. They'll be calling you the Host of the Year.”

Makes 24 servings

Source: Jennie-O

Find this recipe at: http://diabeticgourmet.com/recipes/html/1337.shtml

Ingredients

1/2 cup crushed gluten-free chocolate wafer cookies

1 tablespoon butter, melted

1 (8-ounce) package cream cheese, softened

1/4 cup sugar

1 egg or 1/4 cup egg substitute

1/3 cup chocolate chips, melted

1/3 cup chopped crème de menthe mint candy wafers

1/3 cup sour cream

1/2 teaspoon vanilla

1 cup sweetened whipped cream

Directions

Heat oven to 325F.

In small bowl, combine crushed cookie crumbs and melted butter.

Press cookie crumb mixture into bottom of individual small tart dishes custard cups or mini muffin cups.

In mixing bowl, beat cream cheese and sugar until blended.

Add egg. Blend in melted chocolate, chopped candy, sour cream and vanilla.

Pour evenly over crumbs.

Bake 20 minutes.

Cool. Refrigerate until serving.

Before serving, top with a dollop of sweetened whipped cream.

Nutritional Information Per Serving: Calories: 100; Protein: 1 g; Fat: 6 g; Sodium: 55 mg; Cholesterol: 25 mg; Saturated Fat: 3.5 g; Dietary Fiber: 0 g; Sugars: 7 g; Carbohydrates: 9 g

FRESH PEAS WITH MINT

Makes 8 servings

Source: Jennie-O

Find this recipe at: http://diabeticgourmet.com/recipes/html/1338.shtml

Ingredients

2 cups sugar snap peas, blanched

2 cups frozen peas, thawed

1/4 cup sliced green onion

2 tablespoons butter

1 tablespoon fresh mint, finely chopped

Salt and pepper, to taste

Directions

In large skillet over medium-high heat, cook sugar snap peas, peas and green onion in butter 4 to 5 minutes or until heated.

Stir in mint.

Season with salt and pepper.

Nutritional Information Per Serving: Calories: 50; Protein: 2 g; Fat: 2 g; Sodium: 20 mg; Cholesterol: 5 mg; Saturated Fat: 1 g; Dietary Fiber: 2 g; Sugars: 3 g; Carbohydrates: 7 g

BUFFALO TURKEY TACOS

Makes 8 servings

Source: Jennie-O

Find this recipe at: http://diabeticgourmet.com/recipes/html/1341.shtml

Ingredients

1 (16-ounce) package JENNIE-O Lean Ground Turkey

1/3 cup hot pepper wing sauce

8 hard corn taco shells, heated as specified on package

1 cup shredded lettuce

2 tomatoes, diced

1 avocado, sliced

1/2 cup blue cheese dressing

Directions

Cook turkey as specified on package. Always cook to well-done, 165F as measured by a meat thermometer.

Add hot pepper sauce. Stir to combine.

Fill tacos shells with lettuce, turkey mixture, tomatoes and avocado.

Drizzle with blue cheese dressing.

Nutritional Information Per Serving: Calories: 220; Protein: 14 g; Fat: 13 g; Sodium: 260 mg; Cholesterol: 45 mg; Saturated Fat: 4 g; Dietary Fiber: 3 g; Sugars: 1 g; Carbohydrates: 13 g

VEGETABLE-CHICKEN NOODLE SOUP

Servings: 6 (Serving = 1-1/2 cup)

Find this recipe at: http://diabeticgourmet.com/recipes/html/253.shtml

Ingredients

6 cups 1/3-less-salt chicken broth, divided

1 cup chopped celery

1/2 cup thinly sliced leek (white part only)

1/2 cup chopped carrot

1/2 cup peeled and chopped turnip

1 tablespoon minced fresh parsley

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

1 teaspoons fresh rosemary or 1/4 teaspoon dried rosemary

1 teaspoon balsamic vinegar

1/4 teaspoon fresh ground black pepper

2 ounces uncooked "no-yolk" broad noodles

1 cup diced cooked chicken

Directions

Place 1/3 cup chicken broth, celery, leek, carrot and turnip in large saucepan. Cover and cook over medium heat until vegetables are tender, stirring occasionally.

Stir in remaining 5 -2/3 cups chicken broth, parsley, thyme, rosemary, vinegar and black pepper. Bring to a boil; add noodles. Cook until noodles are tender; stir in chicken. Reduce heat to medium. Simmer until heated through.

Nutritional Information Per Serving: Calories: 98; Protein: 10 g; Fat: 2 g; Sodium: 73 mg; Cholesterol: 18 mg; Carbohydrates: 12 g; Exchanges: 1/2 Starch/Bread, 1 Lean Meat, 1/2 Vegetable