Meatless Monday

It's time for another Meatless Monday. Today's offerings include Simple Veggie Skewers and Hot and Sour Soup. Enjoy!

NOODLE KUGEL

Yield: 12 Servings

Source: The New Family Cookbook for People with Diabetes

Info: http://diabeticgourmet.com/book_archive/details/26.shtml

Print Version: http://diabeticgourmet.com/recipes/html/684.shtml

Ingredients

8 ounces uncooked broad egg noodles

3 large eggs, beaten, or 3/4 cup egg substitute

3/4 cup low-fat small-curd cottage cheese

1 tablespoon brown sugar

1 teaspoon ground cinnamon

1 teaspoon pure vanilla extract

1 large tart apple, peeled, cored, and diced in 1/4-inch pieces

1/4 cup raisins, soaked in hot water for 10 minutes and drained

1/4 cup margarine, melted

Directions

Cook the noodles according to the package directions, omitting salt; drain well. There should be 4 cups of cooked noodles.

Preheat the oven to 350 degrees F. Prepare an 8-inch-square pan with non-stick pan spray.

Combine the eggs, cottage cheese, brown sugar, cinnamon, and vanilla in a large bowl. Stir in the noodles, apple, and raisins. Pour into the prepared dish.

Drizzle the margarine evenly over the top of the casserole. Bake, uncovered, for 45 to 55 minutes, or until lightly browned. Cut the kugel into 12 equal pieces (about 2 x 2 inches). Serve hot or chilled.

Nutritional Information Per Serving (one 2 x 2-1/2-inch square): Calories: 156, Fat: 6 g, Cholesterol: 71 mg, Sodium: 122 mg, Carbohydrate: 20 g, Dietary Fiber: 1 g, Sugars: 6 g, Protein: 6 g; Diabetic Exchanges: 1-1/2 Starch, 1 Fat

SIMPLE VEGGIE SKEWERS

Recipe Yield: Yield: 12 appetizers

Source: The Complete Diabetes Prevention Plan

View this online at https://diabeticgourmet.com/diabetic-recipes/simple-veggie-skewers.

Ingredients

1 medium-small zucchini squash

12 cubes (3/4-inches each) reduced-fat white cheddar, provolone, or Swiss cheese (about 3 ounces)

12 small whole fresh mushrooms

12 pitted jumbo black olives

12 cherry or grape tomatoes

12 wooden skewers (6-inches each)

1/2 cup light ranch salad dressing (optional)

Directions

Trim the ends off the zucchini, quarter it lengthwise, and cut into 3/4-inch pieces.

Thread 1 of the zucchini pieces, 1 cube of cheese, 1 mushroom, 1 olive, 1 tomato, and another zucchini piece onto each skewer.

Serve immediately (accompanied by the dressing if desired) or cover and chill for several hours before serving.

Nutritional Information Per Serving: Calories: 58; Fat: 2.8 g; Fiber: 1 g; Sodium: 138 mg; Cholesterol: 7 mg; Protein: 5 g; Carbohydrates: 2 g

Diabetic Exchanges: 1/2 Vegetable, 1/2 Medium-Fat Meat

APPLESAUCE BROWNIES

Recipe Yield: Servings: 16

View this online at https://diabeticgourmet.com/diabetic-recipe/applesauce-brownies.

Ingredients

1/3 cup vegetable oil

1/2 cup unsweetened applesauce

1/2 cup unsweetened cocoa powder

1/2 cup sugar

1 cup all-purpose flour

1 tsp baking powder

1/2 tsp baking soda

2 large eggs

1 tsp vanilla extract

1/4 cup chopped nuts

Directions

Preheat oven to 375 F.

Combine oil, applesauce and cocoa. Add sugar and stir until dissolved. Add eggs and vanilla. Mix dry ingredients together and stir into the mixture.

Pour the batter into a greased and floured (or wax paper lined & sprayed) 9 inch square pan. Sprinkle on nuts (optional).

Bake about 20 to 30 minutes or until top is set but edges are not dried out. Toothpick will come out clean. Cut into 16 or 24 squares.

Nutritional Information Per Serving: Calories: 165; Fat: 7 g; Sodium: 84 mg; Protein: 3 g; Carbohydrates: 27 g

Diabetic Exchanges: 1 Starch; 1 Fat; 1 Fruit

HOT AND SOUR SOUP

Yield: 5 servings

Source: Mr. Food Every Day's a Holiday Diabetic Cookbook

Book Info: http://diabeticgourmet.com/book_archive/details/89.shtml

View recipe: http://diabeticgourmet.com/recipes/html/901.shtml

Note: This recipe originally called for chicken broth. Since I’m posting it on a Meatless Monday, I’ve changed that to veggie broth.

Ingredients

2 cans (14 ounces each) reduced-sodium veggie broth, divided

2 tablespoons cornstarch

1/2 pound firm tofu, cut into small chunks

1/4 pound sliced fresh mushrooms

2 tablespoons light soy sauce

3 tablespoons white vinegar

1 teaspoon ground ginger

1 teaspoon black pepper

1 egg, lightly beaten

1 cup fresh bean sprouts

1/2 teaspoon sesame oil

Directions

In a small bowl, combine 1/4 cup chicken broth and the cornstarch; mix well and set aside.

In a soup pot, combine the remaining chicken broth, the tofu, mushrooms, soy sauce, vinegar, ginger and pepper; mix well and bring to a boil over high heat. Reduce the heat to low; stir in the cornstarch mixture until thickened.

Slowy stir in the beaten egg to form egg strands.

Add the bean sprouts and simmer for 1 to 2 minutes, or until heated through, stirring occasionally. Add the sesame oil; mix well and serve.

Nutritional Information Per Serving: Calories: 89; Protein: 8 g; Fat: 3 g; Sodium: 644 mg; Cholesterol: 43 mg; Dietary Fiber: 1 g; Sugars: 3 g; Carbohydrates: 8 g; Exchanges: 1/2 Carbohydrate, 1 Lean Meat

RESTAURANT-STYLE SPINACH MANICOTTI

This is from Everyday Diabetic Recipes, and begins, "Who says you need fancy restaurants for classic Italian dishes? Our Restaurant-Style Spinach Manicotti is a lighter version of your favorite baked pasta dish, so you can still enjoy this Italian dish, in moderation of course!"

Cook Time: 50 minutes; Serves: 7

To view this online, go to https://www.everydaydiabeticrecipes.com/Pastas/Restaurant-Style-Spinach-Manicotti.

Ingredients

1 (8-ounce) package manicotti shells (14 shells)

1 small onion, diced

2 garlic cloves, minced

1/4 pound fresh mushrooms, diced

1 (32-ounce) container fat-free ricotta cheese

1 cup (4 ounces) shredded part-skim mozzarella cheese

1 egg

1 (10-ounce) package frozen spinach, thawed and squeezed dry

1-1/2 teaspoon Italian seasoning

1/2 teaspoon black pepper

2 cups light spaghetti sauce

2 tablespoons freshly grated Parmesan cheese

Directions

Cook the manicotti shells according to the package directions, omitting the salt; drain, rinse, drain again, and place in a large baking dish. Preheat the oven to 400 degrees F.

Coat a small saucepan with nonstick cooking spray. Add the onion and garlic and saute over medium heat until tender. Add the mushrooms and saute until brown.

Meanwhile, in a large bowl, combine the ricotta and mozzarella cheeses, the egg, spinach, Italian seasoning, and pepper. Add the onion mixture; mix well.

Spoon the mixture into the manicotti shells (see Note), top with the spaghetti sauce, and sprinkle with the Parmesan cheese. Cover with aluminum foil and bake for 30 to 35 minutes, or until heated through.

Note

To fill the shells, carefully place the cheese mixture in a large resealable plastic storage bag with a corner snipped off. Then you can just squeeze the filling into the manicotti shells, using the storage bag like a pastry bag. Simple, right?

BETTER-THAN-ANYTHING CAKE

This is from Everyday Diabetic Recipes, and begins, "Sure, you've probably had a good cake, and maybe even a great cake, but have you ever had a Better-Than-Anything Cake? This make-ahead poke cake is moist, creamy, crunchy, chocolatey, and most importantly, diabetic-friendly!"

Cook Time: 25 minutes; Chill Time: 4 hours; Serves: 18; Serving Size: 1 (2-1/2 x 3-inch) piece

To view this online, go to https://www.everydaydiabeticrecipes.com/Cakes/Better-Than-Anything-Cake.

Ingredients

1 (16-ounce) package sugar-free chocolate cake mix

1-1/4 cup diet cola

2 (6-ounce) containers Boston cream pie yogurt, light

1/4 cup fat-free milk

1 teaspoon vanilla extract

1 (8-ounce) (8-ounce) container frozen fat-free whipped topping, thawed

1 tablespoon chopped toffee bits candy

2 tablespoons fat-free, sugar-free caramel sauce

Directions

Preheat oven to 350 degrees F. Coat a 9- x 13-inch baking dish with cooking spray.

In a large bowl, combine cake mix and soda; whisk until batter is smooth. Pour into baking dish.

Bake 25 to 30 minutes, or until toothpick inserted in center comes out clean. Let cool completely. Using the handle of a wooden spoon, poke about 30 holes over entire cake.

In a medium bowl, combine yogurt, milk, and vanilla; mix well. Pour mixture into holes. Evenly spread whipped topping over cake and sprinkle with toffee bits.

Cover and refrigerate 4 hours, or until ready to serve. Drizzle with caramel sauce just before serving.

Meatless Monday

It's time for another Meatless Monday. Today's offerings include Simple Veggie Skewers and Hot and Sour Soup. Enjoy!

NOODLE KUGEL

Yield: 12 Servings

Source: The New Family Cookbook for People with Diabetes

Info: http://diabeticgourmet.com/book_archive/details/26.shtml

Print Version: http://diabeticgourmet.com/recipes/html/684.shtml

Ingredients

8 ounces uncooked broad egg noodles

3 large eggs, beaten, or 3/4 cup egg substitute

3/4 cup low-fat small-curd cottage cheese

1 tablespoon brown sugar

1 teaspoon ground cinnamon

1 teaspoon pure vanilla extract

1 large tart apple, peeled, cored, and diced in 1/4-inch pieces

1/4 cup raisins, soaked in hot water for 10 minutes and drained

1/4 cup margarine, melted

Directions

Cook the noodles according to the package directions, omitting salt; drain well. There should be 4 cups of cooked noodles.

Preheat the oven to 350 degrees F. Prepare an 8-inch-square pan with non-stick pan spray.

Combine the eggs, cottage cheese, brown sugar, cinnamon, and vanilla in a large bowl. Stir in the noodles, apple, and raisins. Pour into the prepared dish.

Drizzle the margarine evenly over the top of the casserole. Bake, uncovered, for 45 to 55 minutes, or until lightly browned. Cut the kugel into 12 equal pieces (about 2 x 2 inches). Serve hot or chilled.

Nutritional Information Per Serving (one 2 x 2-1/2-inch square): Calories: 156, Fat: 6 g, Cholesterol: 71 mg, Sodium: 122 mg, Carbohydrate: 20 g, Dietary Fiber: 1 g, Sugars: 6 g, Protein: 6 g; Diabetic Exchanges: 1-1/2 Starch, 1 Fat

SIMPLE VEGGIE SKEWERS

Recipe Yield: Yield: 12 appetizers

Source: The Complete Diabetes Prevention Plan

View this online at https://diabeticgourmet.com/diabetic-recipes/simple-veggie-skewers.

Ingredients

1 medium-small zucchini squash

12 cubes (3/4-inches each) reduced-fat white cheddar, provolone, or Swiss cheese (about 3 ounces)

12 small whole fresh mushrooms

12 pitted jumbo black olives

12 cherry or grape tomatoes

12 wooden skewers (6-inches each)

1/2 cup light ranch salad dressing (optional)

Directions

Trim the ends off the zucchini, quarter it lengthwise, and cut into 3/4-inch pieces.

Thread 1 of the zucchini pieces, 1 cube of cheese, 1 mushroom, 1 olive, 1 tomato, and another zucchini piece onto each skewer.

Serve immediately (accompanied by the dressing if desired) or cover and chill for several hours before serving.

Nutritional Information Per Serving: Calories: 58; Fat: 2.8 g; Fiber: 1 g; Sodium: 138 mg; Cholesterol: 7 mg; Protein: 5 g; Carbohydrates: 2 g

Diabetic Exchanges: 1/2 Vegetable, 1/2 Medium-Fat Meat

APPLESAUCE BROWNIES

Recipe Yield: Servings: 16

View this online at https://diabeticgourmet.com/diabetic-recipe/applesauce-brownies.

Ingredients

1/3 cup vegetable oil

1/2 cup unsweetened applesauce

1/2 cup unsweetened cocoa powder

1/2 cup sugar

1 cup all-purpose flour

1 tsp baking powder

1/2 tsp baking soda

2 large eggs

1 tsp vanilla extract

1/4 cup chopped nuts

Directions

Preheat oven to 375 F.

Combine oil, applesauce and cocoa. Add sugar and stir until dissolved. Add eggs and vanilla. Mix dry ingredients together and stir into the mixture.

Pour the batter into a greased and floured (or wax paper lined & sprayed) 9 inch square pan. Sprinkle on nuts (optional).

Bake about 20 to 30 minutes or until top is set but edges are not dried out. Toothpick will come out clean. Cut into 16 or 24 squares.

Nutritional Information Per Serving: Calories: 165; Fat: 7 g; Sodium: 84 mg; Protein: 3 g; Carbohydrates: 27 g

Diabetic Exchanges: 1 Starch; 1 Fat; 1 Fruit

HOT AND SOUR SOUP

Yield: 5 servings

Source: Mr. Food Every Day's a Holiday Diabetic Cookbook

Book Info: http://diabeticgourmet.com/book_archive/details/89.shtml

View recipe: http://diabeticgourmet.com/recipes/html/901.shtml

Note: This recipe originally called for chicken broth. Since I’m posting it on a Meatless Monday, I’ve changed that to veggie broth.

Ingredients

2 cans (14 ounces each) reduced-sodium veggie broth, divided

2 tablespoons cornstarch

1/2 pound firm tofu, cut into small chunks

1/4 pound sliced fresh mushrooms

2 tablespoons light soy sauce

3 tablespoons white vinegar

1 teaspoon ground ginger

1 teaspoon black pepper

1 egg, lightly beaten

1 cup fresh bean sprouts

1/2 teaspoon sesame oil

Directions

In a small bowl, combine 1/4 cup chicken broth and the cornstarch; mix well and set aside.

In a soup pot, combine the remaining chicken broth, the tofu, mushrooms, soy sauce, vinegar, ginger and pepper; mix well and bring to a boil over high heat. Reduce the heat to low; stir in the cornstarch mixture until thickened.

Slowy stir in the beaten egg to form egg strands.

Add the bean sprouts and simmer for 1 to 2 minutes, or until heated through, stirring occasionally. Add the sesame oil; mix well and serve.

Nutritional Information Per Serving: Calories: 89; Protein: 8 g; Fat: 3 g; Sodium: 644 mg; Cholesterol: 43 mg; Dietary Fiber: 1 g; Sugars: 3 g; Carbohydrates: 8 g; Exchanges: 1/2 Carbohydrate, 1 Lean Meat

RESTAURANT-STYLE SPINACH MANICOTTI

This is from Everyday Diabetic Recipes, and begins, "Who says you need fancy restaurants for classic Italian dishes? Our Restaurant-Style Spinach Manicotti is a lighter version of your favorite baked pasta dish, so you can still enjoy this Italian dish, in moderation of course!"

Cook Time: 50 minutes; Serves: 7

To view this online, go to https://www.everydaydiabeticrecipes.com/Pastas/Restaurant-Style-Spinach-Manicotti.

Ingredients

1 (8-ounce) package manicotti shells (14 shells)

1 small onion, diced

2 garlic cloves, minced

1/4 pound fresh mushrooms, diced

1 (32-ounce) container fat-free ricotta cheese

1 cup (4 ounces) shredded part-skim mozzarella cheese

1 egg

1 (10-ounce) package frozen spinach, thawed and squeezed dry

1-1/2 teaspoon Italian seasoning

1/2 teaspoon black pepper

2 cups light spaghetti sauce

2 tablespoons freshly grated Parmesan cheese

Directions

Cook the manicotti shells according to the package directions, omitting the salt; drain, rinse, drain again, and place in a large baking dish. Preheat the oven to 400 degrees F.

Coat a small saucepan with nonstick cooking spray. Add the onion and garlic and saute over medium heat until tender. Add the mushrooms and saute until brown.

Meanwhile, in a large bowl, combine the ricotta and mozzarella cheeses, the egg, spinach, Italian seasoning, and pepper. Add the onion mixture; mix well.

Spoon the mixture into the manicotti shells (see Note), top with the spaghetti sauce, and sprinkle with the Parmesan cheese. Cover with aluminum foil and bake for 30 to 35 minutes, or until heated through.

Note

To fill the shells, carefully place the cheese mixture in a large resealable plastic storage bag with a corner snipped off. Then you can just squeeze the filling into the manicotti shells, using the storage bag like a pastry bag. Simple, right?

BETTER-THAN-ANYTHING CAKE

This is from Everyday Diabetic Recipes, and begins, "Sure, you've probably had a good cake, and maybe even a great cake, but have you ever had a Better-Than-Anything Cake? This make-ahead poke cake is moist, creamy, crunchy, chocolatey, and most importantly, diabetic-friendly!"

Cook Time: 25 minutes; Chill Time: 4 hours; Serves: 18; Serving Size: 1 (2-1/2 x 3-inch) piece

To view this online, go to https://www.everydaydiabeticrecipes.com/Cakes/Better-Than-Anything-Cake.

Ingredients

1 (16-ounce) package sugar-free chocolate cake mix

1-1/4 cup diet cola

2 (6-ounce) containers Boston cream pie yogurt, light

1/4 cup fat-free milk

1 teaspoon vanilla extract

1 (8-ounce) (8-ounce) container frozen fat-free whipped topping, thawed

1 tablespoon chopped toffee bits candy

2 tablespoons fat-free, sugar-free caramel sauce

Directions

Preheat oven to 350 degrees F. Coat a 9- x 13-inch baking dish with cooking spray.

In a large bowl, combine cake mix and soda; whisk until batter is smooth. Pour into baking dish.

Bake 25 to 30 minutes, or until toothpick inserted in center comes out clean. Let cool completely. Using the handle of a wooden spoon, poke about 30 holes over entire cake.

In a medium bowl, combine yogurt, milk, and vanilla; mix well. Pour mixture into holes. Evenly spread whipped topping over cake and sprinkle with toffee bits.

Cover and refrigerate 4 hours, or until ready to serve. Drizzle with caramel sauce just before serving.

Meatless Monday

It's time for another Meatless Monday. Today's diabetic-friendly offerings include Black Bean Burgers with Avocado-Lime Mayo and Spring Vegetable Pilaf. Enjoy!

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

APPLESAUCE BROWNIES

Recipe Yield: Servings: 16

View this online at https://diabeticgourmet.com/diabetic-recipe/applesauce-brownies.

Ingredients

1/3 cup vegetable oil

1/2 cup unsweetened applesauce

1/2 cup unsweetened cocoa powder

1/2 cup sugar

1 cup all-purpose flour

1 tsp baking powder

1/2 tsp baking soda

2 large eggs

1 tsp vanilla extract

1/4 cup chopped nuts

Directions

Preheat oven to 375 F.

Combine oil, applesauce and cocoa. Add sugar and stir until dissolved. Add eggs and vanilla. Mix dry ingredients together and stir into the mixture.

Pour the batter into a greased and floured (or wax paper lined & sprayed) 9 inch square pan. Sprinkle on nuts (optional).

Bake about 20 to 30 minutes or until top is set but edges are not dried out. Toothpick will come out clean. Cut into 16 or 24 squares.

Nutritional Information Per Serving: Calories: 165; Fat: 7 g; Sodium: 84 mg; Protein: 3 g; Carbohydrates: 27 g

Diabetic Exchanges: 1 Starch; 1 Fat; 1 Fruit

CHEESE LASAGNA

Servings: 3

Find this recipe at: http://diabeticgourmet.com/recipes/html/3.shtml

Ingredients

6 ounces whole wheat lasagna noodles

1/2 cup tomato sauce

1 cup onion, bell pepper and mushrooms (mix of all three)

1-1/2 cups low-fat cottage cheese

2 eggs

2 tablespoons Parmesan cheese

3 ounces grated mozzarella cheese

Directions

Cook lasagna noodles in boiling water until tender. Drain and set aside.

Combine tomato sauce and chopped onions, peppers and mushrooms.

Mix in separate bowl cottage cheese, eggs & 1/2 of Parmesan cheese.

Preheat oven to 350F.

In a 8" x 8" casserole, layer half the noodles, the cottage cheese mixture, and grated mozzarella cheese. Top with tomato sauce mix and the rest of the noodles. Sprinkle with remaining parmesan cheese.

Bake for 25 minutes, then serve hot.

Nutritional Information Per Serving: Calories: 500; Protein: 36 g; Fat: 10 g; Carbohydrates: 52 g

Diabetic Exchanges: 3 Low-Fat Milk, 1 Bread/Starch, 1 Vegetable

SPRING VEGETABLE PILAF

Recipe Yield: Yield: 7 servings

Source: Secrets of Good-Carb Low-Carb Living

Book Title: Secrets of Good-Carb Low-Carb Living

View this online at https://diabeticgourmet.com/diabetic-recipes/spring-vegetable-pilaf.

Ingredients

1 tablespoon extra-virgin olive oil

1/2 cup chopped yellow onion

1 teaspoon dried savory or fines herbes

1 cup 3/4-inch pieces fresh asparagus spears (use thin spears for best results)

1/2 cup diced red bell pepper

1/2 cup frozen green peas, thawed

1 teaspoon fresh or jarred minced garlic

3 cups cooked brown rice (or 1-1/2 cups brown rice plus 1-1/2 cups wild rice)

Scant 1/2 teaspoon salt

1/8 teaspoon ground black pepper

Directions

Coat a large nonstick skillet with the olive oil and preheat over medium heat. Add the onion and savory or fines herbes, cover, and cook for a couple of minutes or until the onions start to soften.

Add the asparagus and bell pepper and cook for another minute or two, or until the vegetables are crisp-tender.

Add the peas and garlic, and cook for another few seconds or until the garlic begins to turn color and smell fragrant.

Add the rice, salt, and pepper to the skillet and toss over medium heat for a minute or two to heat through. Serve hot.

Nutritional Information Per Serving: Calories: 129; Fat: 2.8 g; Saturated Fat: 0.4 g; Fiber: 2.8 g; Sodium: 149 mg; Protein: 3.6 g; Carbohydrates: 23 g

Diabetic Exchanges: 1-1/2 Bread/Starch, 1/2 Fat, 1/2 Vegetable

BLACK BEAN BURGERS WITH AVOCADO-LIME MAYO

Recipe Yield: Yield: 4 servings. Serving size: 1 burger.

Source: The Heart-Smart Diabetes Kitchen: Fresh, Fast and Flavorful Recipes Made with Canola Oil from the American Diabetes Association and CanolaInfo

To view this online, go to https://diabeticgourmet.com/diabetic-recipe/black-bean-burgers-with-avocado-lime-mayo.

Ingredients

Mayonnaise

1/2 ripe medium avocado, peeled and pitted

2 Tbsp canola mayonnaise

1 Tbsp fresh lime juice

1 Tbsp water

1/4 cup chopped fresh cilantro leaves

Burgers

1 can (15 oz) black beans, rinsed and drained

1/2 of (15 oz) can kidney beans, rinsed and drained

1/2 cup finely chopped green bell pepper

1/3 cup quick-cooking oats

2 large egg whites

1 Tbsp canola oil

1/8 - 1/4 tsp cayenne pepper

canola oil cooking spray

4 whole-wheat hamburger buns, split and toasted

1/4 cup thinly sliced red onion

4 tomato slices

4 lettuce leaves

4 lime wedges (optional)

Directions

Place canola mayonnaise ingredients in a blender, secure lid, and puree until smooth.

Place beans in a gallon-size resealable bag. Using a meat mallet, pound beans to a coarse texture, resembling lumpy mashed potatoes. Place beans in a medium bowl and add bell pepper, oats, egg whites, canola oil, and cayenne pepper. Mix well and shape into four patties.

Coat a large nonstick skillet with canola oil cooking spray and heat over medium heat. Add patties and cook 4 minutes on each side or until they begin to lightly brown. The patties will be fragile, so be sure to turn them gently.

To assemble, spoon 1 Tbsp canola mayonnaise mixture on each bun half. Top each bottom bun with burger, onion, a tomato slice, and a lettuce leaf. Place bun tops over each. Serve with lime wedges.

Fresh tip: If desired, omit the buns and serve the patties on the lettuce leaf, tomato slice, and onion. Spoon the mayonnaise mixture on top of the patties and serve with lime wedges.

Notes:

Jazz up these tasty burgers with avocado-lime mayo and you’ll have a vegetarian sandwich that even die-hard meat eaters will love.

Nutritional Information Per Serving: Calories: 300; Fat: 12 g; Saturated Fat: 1.8 g; Fiber: 10 g; Sodium: 785 mg; Protein: 19 g; Carbohydrates: 33 g

HOT AND SOUR SOUP

Yield: 5 servings

Source: Mr. Food Every Day's a Holiday Diabetic Cookbook

Book Info: http://diabeticgourmet.com/book_archive/details/89.shtml

View recipe: http://diabeticgourmet.com/recipes/html/901.shtml

Note: This recipe originally called for chicken broth. Since I’m posting it on a Meatless Monday, I’ve changed that to veggie broth.

Ingredients

2 cans (14 ounces each) reduced-sodium veggie broth, divided

2 tablespoons cornstarch

1/2 pound firm tofu, cut into small chunks

1/4 pound sliced fresh mushrooms

2 tablespoons light soy sauce

3 tablespoons white vinegar

1 teaspoon ground ginger

1 teaspoon black pepper

1 egg, lightly beaten

1 cup fresh bean sprouts

1/2 teaspoon sesame oil

Directions

In a small bowl, combine 1/4 cup chicken broth and the cornstarch; mix well and set aside.

In a soup pot, combine the remaining chicken broth, the tofu, mushrooms, soy sauce, vinegar, ginger and pepper; mix well and bring to a boil over high heat. Reduce the heat to low; stir in the cornstarch mixture until thickened.

Slowy stir in the beaten egg to form egg strands.

Add the bean sprouts and simmer for 1 to 2 minutes, or until heated through, stirring occasionally. Add the sesame oil; mix well and serve.

Nutritional Information Per Serving: Calories: 89; Protein: 8 g; Fat: 3 g; Sodium: 644 mg; Cholesterol: 43 mg; Dietary Fiber: 1 g; Sugars: 3 g; Carbohydrates: 8 g; Exchanges: 1/2 Carbohydrate, 1 Lean Meat

Meatless Monday

Since it's Monday, it's time for another Meatless Monday. Check out the Black Bean Burgers with Avocado-Lime Mayo, the Peanut Butter Breakfast Pudding, and the other recipes in today's post. Enjoy!

TOMATO AND MINT TABBOULEH

Yield: 12 side-dish servings

Source: The All New Good Housekeeping Cookbook

View recipe: http://diabeticgourmet.com/recipes/html/695.shtml

Ingredients

1-1/2 cups bulgur wheat

1/4 cup fresh lemon juice

1 1/2 cups boiling water

1 pound ripe tomatoes (3 medium), cut into 1/2-inch pieces

1 medium cucumber (8 ounces), peeled and cut into 1/2-inch pieces

3 green onions, chopped

3/4 cup loosely packed fresh flat-leaf parsley leaves, chopped

1/2 cup loosely packed fresh mint leaves, chopped

1 tablespoon olive oil

3/4 teaspoon salt

1/4 teaspoon coarsely ground black pepper

Directions

In medium bowl, combine bulgur, lemon juice, and boiling water, stirring to mix. Let stand until liquid has been absorbed, about 30 minutes.

To bulgur mixture, add tomatoes, cucumber, green onions, parsley, mint, oil, salt, and pepper, stirring to mix. Cover and refrigerate at least 1 hour to blend flavors or up to 4 hours.

Nutritional Information Per Serving: Calories: 87; Protein: 3 g; Fat: 2 g; Sodium: 157 mg; Cholesterol: 0 mg; Carbohydrates: 17 g; Exchanges: 1 Starch/Bread

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

PEANUT BUTTER BREAKFAST PUDDING

Find this recipe at: http://diabeticgourmet.com/recipes/html/166.shtml

Prep Time: 20 Minutes

Servings: 8 - Difficulty Level: 2

Ingredients

6 slices raisin bread, cut into 1-inch cubes

1-3/4 cup nonfat skim milk

3 whole eggs + 2 egg whites

1/2 cup fat-reduced peanut butter

3 Tbsp dark brown sugar

1 tsp vanilla extract

1 tsp grated orange peel OR 1/4 tsp dried orange peel

Directions

Spray a 9-inch baking pan or dish with nonstick vegetable spray.

Add bread cubes to dish and set aside.

Combine remaining ingredients in blender container and process until smooth.

Pour mixture evenly over bread cubes in baking dish, saturating bread cubes.

Cover and refrigerate overnight.

When ready to bake, preheat oven to 350F degrees.

Remove cover and bake about 35 minutes, or until lightly browned and puffed.

Nutritional Information Per Serving: Calories: 217; Protein: 11 g; Fat: 9 g; Sodium: 262 mg; Cholesterol: 91 mg; Carbohydrates: 24 g; Exchanges: 1-1/2 Bread/Starch; 1 Lean Meat; 1-1/2 Fats

HOT AND SOUR SOUP

Yield: 5 servings

Source: Mr. Food Every Day's a Holiday Diabetic Cookbook

Book Info: http://diabeticgourmet.com/book_archive/details/89.shtml

View recipe: http://diabeticgourmet.com/recipes/html/901.shtml

Note: This recipe originally called for chicken broth. Since I’m posting it on a Meatless Monday, I’ve changed that to veggie broth.

Ingredients

2 cans (14 ounces each) reduced-sodium veggie broth, divided

2 tablespoons cornstarch

1/2 pound firm tofu, cut into small chunks

1/4 pound sliced fresh mushrooms

2 tablespoons light soy sauce

3 tablespoons white vinegar

1 teaspoon ground ginger

1 teaspoon black pepper

1 egg, lightly beaten

1 cup fresh bean sprouts

1/2 teaspoon sesame oil

Directions

In a small bowl, combine 1/4 cup chicken broth and the cornstarch; mix well and set aside.

In a soup pot, combine the remaining chicken broth, the tofu, mushrooms, soy sauce, vinegar, ginger and pepper; mix well and bring to a boil over high heat. Reduce the heat to low; stir in the cornstarch mixture until thickened.

Slowy stir in the beaten egg to form egg strands.

Add the bean sprouts and simmer for 1 to 2 minutes, or until heated through, stirring occasionally. Add the sesame oil; mix well and serve.

Nutritional Information Per Serving: Calories: 89; Protein: 8 g; Fat: 3 g; Sodium: 644 mg; Cholesterol: 43 mg; Dietary Fiber: 1 g; Sugars: 3 g; Carbohydrates: 8 g; Exchanges: 1/2 Carbohydrate, 1 Lean Meat

BLACK BEAN BURGERS WITH AVOCADO-LIME MAYO

Recipe Yield: Yield: 4 servings. Serving size: 1 burger.

Source: The Heart-Smart Diabetes Kitchen: Fresh, Fast and Flavorful Recipes Made with Canola Oil from the American Diabetes Association and CanolaInfo

To view this online, go to https://diabeticgourmet.com/diabetic-recipe/black-bean-burgers-with-avocado-lime-mayo.

Ingredients

Mayonnaise

1/2 ripe medium avocado, peeled and pitted

2 Tbsp canola mayonnaise

1 Tbsp fresh lime juice

1 Tbsp water

1/4 cup chopped fresh cilantro leaves

Burgers

1 can (15 oz) black beans, rinsed and drained

1/2 of (15 oz) can kidney beans, rinsed and drained

1/2 cup finely chopped green bell pepper

1/3 cup quick-cooking oats

2 large egg whites

1 Tbsp canola oil

1/8 - 1/4 tsp cayenne pepper

canola oil cooking spray

4 whole-wheat hamburger buns, split and toasted

1/4 cup thinly sliced red onion

4 tomato slices

4 lettuce leaves

4 lime wedges (optional)

Directions

Place canola mayonnaise ingredients in a blender, secure lid, and puree until smooth.

Place beans in a gallon-size resealable bag. Using a meat mallet, pound beans to a coarse texture, resembling lumpy mashed potatoes. Place beans in a medium bowl and add bell pepper, oats, egg whites, canola oil, and cayenne pepper. Mix well and shape into four patties.

Coat a large nonstick skillet with canola oil cooking spray and heat over medium heat. Add patties and cook 4 minutes on each side or until they begin to lightly brown. The patties will be fragile, so be sure to turn them gently.

To assemble, spoon 1 Tbsp canola mayonnaise mixture on each bun half. Top each bottom bun with burger, onion, a tomato slice, and a lettuce leaf. Place bun tops over each. Serve with lime wedges.

Fresh tip: If desired, omit the buns and serve the patties on the lettuce leaf, tomato slice, and onion. Spoon the mayonnaise mixture on top of the patties and serve with lime wedges.

Notes:

Jazz up these tasty burgers with avocado-lime mayo and you’ll have a vegetarian sandwich that even die-hard meat eaters will love.

Nutritional Information Per Serving: Calories: 300; Fat: 12 g; Saturated Fat: 1.8 g; Fiber: 10 g; Sodium: 785 mg; Protein: 19 g; Carbohydrates: 33 g

APPLESAUCE BROWNIES

Recipe Yield: Servings: 16

View this online at https://diabeticgourmet.com/diabetic-recipe/applesauce-brownies.

Ingredients

1/3 cup vegetable oil

1/2 cup unsweetened applesauce

1/2 cup unsweetened cocoa powder

1/2 cup sugar

1 cup all-purpose flour

1 tsp baking powder

1/2 tsp baking soda

2 large eggs

1 tsp vanilla extract

1/4 cup chopped nuts

Directions

Preheat oven to 375 F.

Combine oil, applesauce and cocoa. Add sugar and stir until dissolved. Add eggs and vanilla. Mix dry ingredients together and stir into the mixture.

Pour the batter into a greased and floured (or wax paper lined & sprayed) 9 inch square pan. Sprinkle on nuts (optional).

Bake about 20 to 30 minutes or until top is set but edges are not dried out. Toothpick will come out clean. Cut into 16 or 24 squares.

Nutritional Information Per Serving: Calories: 165; Fat: 7 g; Sodium: 84 mg; Protein: 3 g; Carbohydrates: 27 g

Diabetic Exchanges: 1 Starch; 1 Fat; 1 Fruit

Soup's On!

Homemade soup is definitely high on the comfort-food list, as far as I'm concerned. My mother used to make homemade soup periodically (several times a month), so making a pot of soup usually reminds me of her.

That said, here are six diabetic-friendly soup recipes to help you througoh the day, including Hearty Reuben Soup and Italian Meatball Soup. Enjoy!

HEARTY MUSHROOM BARLEY SOUP

Recipe Yield: Prep Time: 25 Minutes - Cost: $; Servings: 8 - Difficulty Level: 2

Source: Suzi Castle's Deliciously Healthy Favorite Foods

Book Title: Suzi Castle's Deliciously Healthy Favorite Foods

View this online at https://diabeticgourmet.com/diabetic-recipes/hearty-mushroom-barley-soup

Ingredients

2 cups each: low-sodium chicken broth & water

1/2 cup barley

2 carrots, peeled and diced

2 stalks celery, diced

1 onion, chopped

1/2 pound mushrooms, thickly sliced

1/8 tsp pepper

5 ounces frozen peas

8 ounces cooked chicken breast, cubed

1 can (10-3/4oz.) condensed cream of chicken soup

1/2 cup nonfat milk

Directions

In a covered pan, simmer chicken broth, water, and barley for 30 minutes.

Add carrots, celery, onion, mushrooms, and pepper. Simmer, covered, for 10 minutes. Add peas, chicken, soup, and milk. Simmer for 5 minutes longer.

Nutritional Information Per Serving: Calories: 195; Fat: 5 g; Sodium: 385 mg; Cholesterol: 24 mg; Protein: 11 g; Carbohydrates: 23 g

Diabetic Exchanges: 1 lean meat, 1-1/2 bread

VEGETABLE BEEF BARLEY SOUP

Recipe Yield: Yield: 4 Servings

Source: The Best Diabetes Cookbook

Book Title: The Best Diabetes Cookbook

To view this online, go to https://diabeticgourmet.com/diabetic-recipes/vegetable-beef-barley-soup.

Ingredients

1 tablespoon vegetable oil

2 teaspoons crushed garlic

1 medium onion, diced

2 celery stalks, diced

2 carrots, diced

2 cups sliced mushrooms

3-1/2 cups beef stock

1/3 cup barley

2 small potatoes, peeled and diced

4 oz. stewing beef, diced

2 tablespoons chopped fresh parsley

Directions

In large non-stick saucepan, heat oil; saute garlic, onion, celery, carrots and mushrooms until tender, approximately 10 minutes.

Add stock, barley, potatoes and beef; cover, reduce heat and simmer approximately 50 minutes or until barley and potatoes are tender, stirring occasionally.

Nutritional Information Per Serving: Calories: 208; Fat: 5 g; Sodium: 1009 mg; Cholesterol: 13 mg; Protein: 11 g; Carbohydrates: 31 g

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

ITALIAN MEATBALL SOUP

Recipe Yield: Yield: 8 servings (about 2 cups each)

Source: 1,001 Recipes For People with Diabetes

Book Title: 1,001 Recipes For People with Diabetes

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

Ingredients

1-1/2 pounds ground turkey

2 egg whites

1/4 cup seasoned dry bread crumbs

4 cloves garlic, minced, divided

3 tablespoons Italian seasoning, divided

Olive oil cooking spray

4 cans (15 ounces each) reduced-sodium chicken broth

3 cups water

2 cups green beans, diagonally cut into 1/2-inch pieces

4 medium carrots, sliced

2 medium onions, coarsely chopped

8 ounces thin spaghetti, uncooked, broken into 2-to 3-inch pieces

2 medium plum tomatoes, coarsely chopped

Salt and pepper, to taste

Directions

Mix ground turkey, egg whites, bread crumbs, 2 cloves of garlic, and 2 tablespoons of Italian seasoning until well blended; shape mixture into 32 meatballs. Spray large saucepan with cooking spray; heat over medium heat until hot. Cook meatballs until browned on all sides, 5 to 7 minutes.

Add chicken broth, water, green beans, carrots, onions, remaining 2 cloves garlic, and remaining 1 tablespoon Italian seasoning to saucepan; heat to boiling. Reduce heat and simmer, covered until vegetables are almost tender, about 8 minutes.

Heat soup to boiling; add pasta and tomatoes. Reduce heat and simmer, uncovered, until pasta is al dente, about 10 minutes. Season to taste with salt and pepper.

Nutritional Information Per Serving: Calories: 270; Fat: 8.7 g; Sodium: 174 mg; Cholesterol: 31.7 mg; Protein: 19 g; Carbohydrates: 30 g

Diabetic Exchanges: 1-1/2 Bread, 2 Meat, 1/2 Fat

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

HOT AND SOUR SOUP

Yield: 5 servings

Source: Mr. Food Every Day's a Holiday Diabetic Cookbook

Book Info: http://diabeticgourmet.com/book_archive/details/89.shtml

View recipe: http://diabeticgourmet.com/recipes/html/901.shtml

Note: This recipe originally called for chicken broth. I’ve changed that to veggie broth.

Ingredients

2 cans (14 ounces each) reduced-sodium veggie broth, divided

2 tablespoons cornstarch

1/2 pound firm tofu, cut into small chunks

1/4 pound sliced fresh mushrooms

2 tablespoons light soy sauce

3 tablespoons white vinegar

1 teaspoon ground ginger

1 teaspoon black pepper

1 egg, lightly beaten

1 cup fresh bean sprouts

1/2 teaspoon sesame oil

Directions

In a small bowl, combine 1/4 cup chicken broth and the cornstarch; mix well and set aside.

In a soup pot, combine the remaining chicken broth, the tofu, mushrooms, soy sauce, vinegar, ginger and pepper; mix well and bring to a boil over high heat. Reduce the heat to low; stir in the cornstarch mixture until thickened.

Slowy stir in the beaten egg to form egg strands.

Add the bean sprouts and simmer for 1 to 2 minutes, or until heated through, stirring occasionally. Add the sesame oil; mix well and serve.

Nutritional Information Per Serving: Calories: 89; Protein: 8 g; Fat: 3 g; Sodium: 644 mg; Cholesterol: 43 mg; Dietary Fiber: 1 g; Sugars: 3 g; Carbohydrates: 8 g; Exchanges: 1/2 Carbohydrate, 1 Lean Meat

HEARTY REUBEN SOUP

Recipe Yield: Servings: 8

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

Ingredients

1/2 cup canned low-sodium beef broth

1/2 cup canned low-sodium chicken broth

1/4 cup chopped celery

1/4 cup chopped onion

1/4 cup chopped green bell pepper

1 tablespoon cornstarch

2 cups fat-free evaporated milk or half-and-half cream

1 cup shredded corned beef

3/4 cup canned sauerkraut

1 cup shredded Swiss cheese

Freshly ground black pepper, to taste

Directions

Bring beef and chicken broths, celery, onion and green pepper to a boil in a heavy saucepan; reduce heat. Simmer until the vegetables are tender, about 5 minutes.

Dissolve the cornstarch in the milk. Stir into soup and simmer until soup thickens.

Add corned beef and sauerkraut; heat through.

Stir in cheese just until melted. Do not allow to boil; season with pepper.

Notes:

A popular sandwich inspires a great soup! Start with the convenience of canned broth from your pantry. Then blend in the flavors of canned sauerkraut corned beef onion, bell pepper and celery, and then Swiss cheese to make this soup a family favorite.

Nutritional Information Per Serving: Calories: 190; Fat: 4.5 g; Saturated Fat: 4.5 g; Fiber: 1 g; Sodium: 500 mg; Cholesterol: 40 mg; Protein: 17 g; Carbohydrates: 11 g

Wednesday Recipes

We're half-way through the week. Here are six diabetic-friendly recipes to help you through the day, including Curry Chicken and Old-Fashioned Baked Custard. Enjoy!

ITALIAN LEMON COOKIES

These delicate lemon cookies have excellent flavor and an interesting texture. They are perfect for adding variety to a cookie tray.

Yield: 27 Servings

Serving Size: 2 cookies

Online: http://diabeticgourmet.com/recipes/html/1159.shtml

Ingredients

1/2 cup light butter

2 tablespoons vegetable oil

3/4 cup Splenda No Calorie Sweetener, Granulated

1 tablespoon vanilla extract

1/4 cup egg substitute

3 tablespoons lemon juice

1 tablespoon grated lemon zest

1 1/2 cups all-purpose flour

1/4 cup cornmeal

1 teaspoon baking powder

1/8 teaspoon nutmeg

Directions

Preheat oven to 325 degrees F. Lightly oil a cookie sheet and set aside.

Blend together butter, Splenda Granulated Sweetener, and vanilla in a medium sized mixing bowl until butter is softened. Add egg substitute, lemon juice and zest. Mix briefly.

Add flour, cornmeal, baking powder and nutmeg. Mix using a hand mixer on low speed (or by hand) until dough is formed. Do not over mix.

Remove dough from bowl and divide in half. Roll each half into a log approx. 1 inch thick in diameter. Cover with plastic wrap and freeze 1-2 hours, allowing dough to chill and become firm.

Remove dough from freezer, unwrap and cut into slices approximately 1/4 inch thick. Place cookies on prepared cookie sheet.

Bake in a preheated 325 degrees F oven 8-10 minutes or until lightly browned.

Nutritional Information Per Serving: Calories: 160; Calories from Fat: 60; Protein: 2 g; Fat: 7 g; Sodium: 55 mg; Cholesterol: 30 mg; Saturated Fat: 4 g; Dietary Fiber: 1 g; Sugars: 7 g; Carbohydrates: 19 g

OLD-FASHIONED BAKED CUSTARD

Makes: 3 cups (6 servings)

Source: The New Family Cookbook for People with Diabetes

Book Info: http://diabeticgourmet.com/book_archive/details/26.shtml

Print Version: http://diabeticgourmet.com/recipes/html/596.shtml

Ingredients

3 large eggs, slightly beaten, or 3/4 cup egg substitute

2 tablespoons sugar

1/4 teaspoon salt

1/8 teaspoon ground nutmeg

2 cups fat-free milk

1/2 teaspoon pure vanilla extract

Pinch of ground cinnamon

Directions

Preheat the oven to 325 degrees F.

In a large bowl, combine the eggs, sugar, salt, and nutmeg. Slowly stir in the milk and vanilla.

Pour 1/2 cup of custard into each of six 5-ounce custard cups. Sprinkle with cinnamon.

Set the filled custard cups in a shallow pan. Pour about 1 inch of hot water in the pan around the custard cups.

Bake on the center rack of the oven for 35 minutes, or until a knife inserted in the custard comes out clean. Serve hot, warm, or chilled.

Nutritional Information Per Serving (1/2 cup): Calories: 82, Fat: 3 g, Cholesterol: 108 mg, Sodium: 171 mg, Carbohydrate: 8 g, Dietary Fiber: 0 mg, Sugars: 8 g, Protein: 6 g; Diabetic Exchanges: 1/2 Other Carbohydrate, 1/2 Medium-Fat Meat

HOT AND SOUR SOUP

Yield: 5 servings

Source: Mr. Food Every Day's a Holiday Diabetic Cookbook

Book Info: http://diabeticgourmet.com/book_archive/details/89.shtml

View recipe: http://diabeticgourmet.com/recipes/html/901.shtml

Ingredients

2 cans (14 ounces each) reduced-sodium chicken broth, divided

2 tablespoons cornstarch

1/2 pound firm tofu, cut into small chunks

1/4 pound sliced fresh mushrooms

2 tablespoons light soy sauce

3 tablespoons white vinegar

1 teaspoon ground ginger

1 teaspoon black pepper

1 egg, lightly beaten

1 cup fresh bean sprouts

1/2 teaspoon sesame oil

Directions

In a small bowl, combine 1/4 cup chicken broth and the cornstarch; mix well and set aside.

In a soup pot, combine the remaining chicken broth, the tofu, mushrooms, soy sauce, vinegar, ginger and pepper; mix well and bring to a boil over high heat. Reduce the heat to low; stir in the cornstarch mixture until thickened.

Slowy stir in the beaten egg to form egg strands.

Add the bean sprouts and simmer for 1 to 2 minutes, or until heated through, stirring occasionally. Add the sesame oil; mix well and serve.

Nutritional Information Per Serving: Calories: 89; Protein: 8 g; Fat: 3 g; Sodium: 644 mg; Cholesterol: 43 mg; Dietary Fiber: 1 g; Sugars: 3 g; Carbohydrates: 8 g; Exchanges: 1/2 Carbohydrate, 1 Lean Meat

CURRY CHICKEN

Prep Time: 15 Minutes - Cost: $
Servings: 6; 1 serving = 1-1/4 cup - Difficulty Level: 2

Find this recipe at:
http://diabeticgourmet.com/recipes/html/68.shtml

Source: Gourmet Inspirations Healthy Cooking

Ingredients

6 single chicken breasts, skinned, boned, washed

3 teaspoons oil

1/2 onion, chopped

2 cloves garlic, crushed

1/2 cup low sodium chicken broth

1-1/2 cup water

1/2 teaspoon cumin

1/2 teaspoon coriander

1/2 teaspoon tumeric

1/8 teaspoon allspice

1/8 teaspoon ginger

Dash dried fennel

Dash ground black pepper

1 teaspoon coconut flavoring

Directions

In a large skillet, saute chicken breasts in 2 teaspoons oil until golden on both sides. Remove chicken from pan.

Saute garlic and onion in remaining oil 5-7 minutes.

Add broth, water, and all of the spices to garlic-onion mixture.

When well blended, return chicken pieces to skillet. Cover and simmer over medium heat for 30 minutes.

Stir in coconut flavoring.

Serve over rice or rice/grain mixture.

Nutritional Information Per Serving: Calories: 145; Protein: 19 g; Fat: 6 g; Sodium: 43 mg; Cholesterol: 52 mg; Carbohydrates: 2 g; Exchanges: 3 Low-Fat meat

ALMOND RICE

Prep Time: 5 Minutes - Cost: $ 
Servings: 6 - Difficulty Level: 1

Find this recipe at:
http://diabeticgourmet.com/recipes/html/19.shtml

Ingredients

1 cup brown rice, long-grain, dry

2 cups water

2 tablespoons almonds, slivered

2 tablespoons lemon zest (or Zesto*)

1 cube chicken bouillon

Directions

In a medium size saucepan, bring water and bouillon to a boil. Add rice and cook according to rice instructions on package. Drain if necessary.

Add almonds and lemon zest. Let stand a few minutes then fluff with a fork and serve.

Nutritional Information Per Serving: Calories: 164; Protein: 2.9 g; Fat: 2.3 g; Sodium: 185 mg; Carbohydrates: 24.4 g; Exchanges: 1-1/2 Starch; 1/2 Fat

MIDDLE EASTERN-STYLE CHICKEN

Yield: 10 servings

View recipe: http://diabeticgourmet.com/recipes/html/911.shtml

Source: The Diabetes Snack, Munch, Nibble, Nosh Book

Book Info: http://diabeticgourmet.com/book_archive/details/1.shtm

Ingredients

1 pound boneless, skinless chicken breast, trimmed of all fat and cut into bite-sized pieces

2 cups frozen mixed pepper and onion stir-fry

2 garlic cloves, minced

2 teaspoons olive oil

1 cup fat-free, low-sodium or regular chicken broth

1 (14-1/2 ounce) can low-sodium or regular diced tomato

1/2 cup dark raisins

1 large bay leaf

1-1/2 teaspoons dried thyme leaves

1 teaspoon cumin

1/4 teaspoon allspice

1/8 teaspoon cloves

1/8 teaspoon black pepper

Salt to taste (optional)

Directions

In a nonstick skillet coated with nonstick spray coating, cook the chicken pieces over medium heat, turning frequently, until they begin to brown.

Add the onion and pepper mixture, garlic, oil and 1 tablespoon of the broth to the skillet. Stir up any browned bits from the bottom of the pan. Raise the heat and bring to a boil.

Lower the heat again and cook over medium heat, stirring frequently, 2 or 3 minutes, or until the onion is slightly softened. Add the remaining broth, tomato, raisins, bay leaf, thyme, cumin, allspice, cloves, and black pepper.

Bring to a boil, reduce the heat, and simmer, uncovered, about 20 minutes, or until the chicken is tender and the sauce has cooked down slightly. Remove the bay leaf and discard. Add salt to taste (if desired).

Serve at once, or transfer to a casserole, cover, and refrigerate. The chicken will keep for 2 to 3 days in the refrigerator.

Nutritional Information Per Serving: Calories: 99; Protein: 11 g; Fat: 2 g; Sodium: 106 mg; Cholesterol: 27 mg; Saturated Fat: 0 g; Dietary Fiber: 1 g; Sugars: 7 g; Carbohydrates: 9 g; Exchanges: 1/2 Carbohydrate, 1 Lean Meat

Meatless Monday

It's time for another Meatless Monday, where we check out vegetarian recipes that are diabetic-friendly. Today's offerings include Spring Vegetable Pilaf and Red Potato Salad. Enjoy!

VEGETARIAN HOT AND SOUR SOUP

Recipe Yield: Yield: 8 servings.Serving size: 1 cup

Source: CanolaInfo

Recipe and image appear courtesy of CanolaInfo.org.

View this online at https://diabeticgourmet.com/diabetic-recipe/vegetarian-hot-and-sour-soup.

Ingredients

4 dried Chinese black (shiitake) mushrooms

hot water

2 tsp canola oil

1 carrot, peeled and julienned

5 cups vegetable broth

1/4 cup canned bamboo shoots, drained, julienned

3 Tbsp cornstarch, dissolved in 1/4 cup cold water

3 Tbsp low-sodium soy sauce

1/3 cup rice vinegar

3/4 tsp ground white pepper

6 oz savory baked or firm tofu, julienned

2 eggs, lightly beaten

2 stalks green onion, thinly sliced

Directions

In small bowl, soak dried mushrooms in hot water for 20 minutes or until softened. Cut off stems and any hard areas and discard. Cut caps into thin slices. Set aside.

In stock pot, heat canola oil over medium-high heat. Add mushrooms and carrots and cook 2 minutes or until carrots are just soft. Add vegetable broth and bamboo shoots and bring to a boil. Add cornstarch mixture and stir until soup thickens, about 2 minutes. Add soy sauce, rice vinegar and white pepper. Stir.

Add tofu and bring soup back to a boil. While stirring soup in circular motion in one direction, pour eggs in thin stream into soup.

Remove soup from heat. Stir in green onions. Taste and adjust flavour with rice vinegar and white pepper. Serve immediately.

Nutritional Information Per Serving: Calories: 80; Fat: 3.5 g; Fiber: 2 g; Sodium: 450 mg; Cholesterol: 55 mg; Protein: 4 g; Carbohydrates: 8 g

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

RED POTATO SALAD

This originally came from Diabetic Gourmet, though the recipe is probably more than ten years old. (It was in an email that long ago.) Unfortunately, I no longer have the link to this recipe. However, it is from "Cooking with The Diabetic Chef" by Chris Smith, which can be found at http://diabeticgourmet.com/book_archive/details/23.shtml.

Ingredients

2 quarts water

1 pound potatoes

6 tablespoons red onions, diced

1/2 cup celery, diced

3 tablespoons light mayonnaise

2 tablespoons Dijon mustard

1/2 teaspoon salt

1/2 teaspoon black pepper

2 green onions, chopped

Directions

In a large pot, bring the water to boil. Add potatoes. Return water to simmer, cover, and cook for 15-20 minutes, or until the potatoes are done. Remove potatoes from water and let them cool.

Cut potatoes into quarters and place them in large bowl. Add next six ingredients and mix together gently. Refrigerate overnight. Garnish with chopped green onions.

Nutritional Information Per Serving (1/2 cup): Calories: 110, Fat: 3 g, Cholesterol: 3 mg, Sodium: 587 mg, Carbohydrate: 20 g, Dietary Fiber: 2 g, Sugars: 3 g, Protein: 2 g

Diabetic Exchanges: 1 Starch, 1/2 Vegetable, 1/2 Fat

CHOCOLATE AVOCADO SMOOTHIE

This is from Christel Oerum on DiabetesStrong. Christel wrote, “Avocado and chocolate are a killer combination in this easy chocolate avocado smoothie with coconut milk recipe! This recipe is low-carb, gluten-free, and vegan!”

Prep Time: 5 minutes; Cook Time: 0 minutes; Total Time: 5 minutes; Servings: 2

To view this online, go to https://diabetesstrong.com/chocolate-avocado-smoothie/.

Ingredients

1/2 ripe avocado

3 tbsp. cocoa powder

1 cup full fat coconut milk

1/2 cup water

1 tsp. lime juice

pinch mineral salt

6-7 drops liquid Stevia

Fresh mint (for decoration)

Instructions

Add all of the ingredients to a blender. Chopping the ingredients beforehand will help the blender process everything better.

Blend on high speed until smooth and creamy. You can adjust the taste to your liking by adding more avocado for creaminess or liquid Stevia for more sweetness.

Serve immediately with fresh mint and a straw.

Recipe Notes

You can store this smoothie in the refrigerator for up to 2 days.

SPRING VEGETABLE PILAF

Recipe Yield: Yield: 7 servings

Source: Secrets of Good-Carb Low-Carb Living

Book Title: Secrets of Good-Carb Low-Carb Living

View this online at https://diabeticgourmet.com/diabetic-recipes/spring-vegetable-pilaf.

Ingredients

1 tablespoon extra-virgin olive oil

1/2 cup chopped yellow onion

1 teaspoon dried savory or fines herbes

1 cup 3/4-inch pieces fresh asparagus spears (use thin spears for best results)

1/2 cup diced red bell pepper

1/2 cup frozen green peas, thawed

1 teaspoon fresh or jarred minced garlic

3 cups cooked brown rice (or 1-1/2 cups brown rice plus 1-1/2 cups wild rice)

Scant 1/2 teaspoon salt

1/8 teaspoon ground black pepper

Directions

Coat a large nonstick skillet with the olive oil and preheat over medium heat. Add the onion and savory or fines herbes, cover, and cook for a couple of minutes or until the onions start to soften.

Add the asparagus and bell pepper and cook for another minute or two, or until the vegetables are crisp-tender.

Add the peas and garlic, and cook for another few seconds or until the garlic begins to turn color and smell fragrant.

Add the rice, salt, and pepper to the skillet and toss over medium heat for a minute or two to heat through. Serve hot.

Nutritional Information Per Serving: Calories: 129; Fat: 2.8 g; Saturated Fat: 0.4 g; Fiber: 2.8 g; Sodium: 149 mg; Protein: 3.6 g; Carbohydrates: 23 g

Diabetic Exchanges: 1-1/2 Bread/Starch, 1/2 Fat, 1/2 Vegetable

HOT AND SOUR SOUP

Yield: 5 servings

Source: Mr. Food Every Day's a Holiday Diabetic Cookbook

Book Info: http://diabeticgourmet.com/book_archive/details/89.shtml

View recipe: http://diabeticgourmet.com/recipes/html/901.shtml

Note: This recipe originally called for chicken broth. Since I’m posting it on a Meatless Monday, I’ve changed that to veggie broth.

Ingredients

2 cans (14 ounces each) reduced-sodium veggie broth, divided

2 tablespoons cornstarch

1/2 pound firm tofu, cut into small chunks

1/4 pound sliced fresh mushrooms

2 tablespoons light soy sauce

3 tablespoons white vinegar

1 teaspoon ground ginger

1 teaspoon black pepper

1 egg, lightly beaten

1 cup fresh bean sprouts

1/2 teaspoon sesame oil

Directions

In a small bowl, combine 1/4 cup chicken broth and the cornstarch; mix well and set aside.

In a soup pot, combine the remaining chicken broth, the tofu, mushrooms, soy sauce, vinegar, ginger and pepper; mix well and bring to a boil over high heat. Reduce the heat to low; stir in the cornstarch mixture until thickened.

Slowy stir in the beaten egg to form egg strands.

Add the bean sprouts and simmer for 1 to 2 minutes, or until heated through, stirring occasionally. Add the sesame oil; mix well and serve.

Nutritional Information Per Serving: Calories: 89; Protein: 8 g; Fat: 3 g; Sodium: 644 mg; Cholesterol: 43 mg; Dietary Fiber: 1 g; Sugars: 3 g; Carbohydrates: 8 g; Exchanges: 1/2 Carbohydrate, 1 Lean Meat

Meatless Monday

It's time for another Meatless Monday. This week's offerings include Orange and Jicama Salad and Hot and Sour Soup. Enjoy!

BUTTERNUT SQUASH ENCHILADAS WITH SALSA VERDE

Recipe Yield: Yield: Makes 8 servings.

View this online at https://diabeticgourmet.com/diabetic-recipes/butternut-squash-enchiladas-with-salsa-verde.

Ingredients

1 package (16 oz.) diced peeled butternut squash, or 1 1/4 lb. squash, seeded, peeled and diced

Canola oil spray

1 can (15.5 oz.) pinto beans, rinsed and drained

3/4 cup (3 oz.) crumbled reduced-fat feta cheese, divided

8 large (about 7-inch) corn tortillas

1 jar (16 oz.) salsa verde

Salt and freshly ground black pepper, to taste

1/4 cup chopped fresh cilantro leaves, for garnish (optional)

Directions

Place squash in medium saucepan. Add 1 cup water. Cover pot tightly, and place over medium-high heat. Cook until squash is tender but not mushy, 12-15 minutes, depending on size of cubes. Drain squash, and set aside.

Meanwhile, preheat oven to 350 degrees. Select a baking dish just large enough to hold the eight tortillas, folded over and slightly overlapping, so that they fit snuggly in the dish. (You may want to "test" and see if the baking dish is the proper size by arranging unfilled, folded tortillas in it, as they would be once filled and ready to bake.) using the canola oil spray, lightly coat the interior of the baking dish and set aside.

Place beans in mixing bowl. Using fork, partially mash beans. Add squash and blend, leaving mixture coarsely mashed, with some beans still whole. Mix in 1/2 cup of the cheese. Season filling to taste with salt and pepper.

Coat a tortilla on both sides with cooking spray. Lay it on a plate. Spoon 3/4 cup of filling on one half of the tortilla. Fold tortilla in half over filling. Set it at one end of the baking dish. Repeat, placing filled tortillas so they overlap, filling baking dish tightly. Pour pureed sauce over assembled enchiladas. Sprinkle remaining cheese over sauce. Cover pan with foil.

Bake enchiladas about 30 minutes, until they are heated through and tortillas are soft. Uncover and serve garnished with cilantro, accompanied by cooked brown rice, if desired.

Nutritional Information Per Serving: Calories: 180; Fat: 2 g; Saturated Fat: 1 g; Sodium: 479 mg; Protein: 8 g; Carbohydrates: 33 g

HOT AND SOUR SOUP

Yield: 5 servings

Source: Mr. Food Every Day's a Holiday Diabetic Cookbook

Book Info: http://diabeticgourmet.com/book_archive/details/89.shtml

View recipe: http://diabeticgourmet.com/recipes/html/901.shtml

Note: This recipe originally called for chicken broth. Since I’m posting it on a Meatless Monday, I’ve changed that to veggie broth.

Ingredients

2 cans (14 ounces each) reduced-sodium veggie broth, divided

2 tablespoons cornstarch

1/2 pound firm tofu, cut into small chunks

1/4 pound sliced fresh mushrooms

2 tablespoons light soy sauce

3 tablespoons white vinegar

1 teaspoon ground ginger

1 teaspoon black pepper

1 egg, lightly beaten

1 cup fresh bean sprouts

1/2 teaspoon sesame oil

Directions

In a small bowl, combine 1/4 cup chicken broth and the cornstarch; mix well and set aside.

In a soup pot, combine the remaining chicken broth, the tofu, mushrooms, soy sauce, vinegar, ginger and pepper; mix well and bring to a boil over high heat. Reduce the heat to low; stir in the cornstarch mixture until thickened.

Slowy stir in the beaten egg to form egg strands.

Add the bean sprouts and simmer for 1 to 2 minutes, or until heated through, stirring occasionally. Add the sesame oil; mix well and serve.

Nutritional Information Per Serving: Calories: 89; Protein: 8 g; Fat: 3 g; Sodium: 644 mg; Cholesterol: 43 mg; Dietary Fiber: 1 g; Sugars: 3 g; Carbohydrates: 8 g; Exchanges: 1/2 Carbohydrate, 1 Lean Meat

ORANGE AND JICAMA SALAD

Recipe Yield: 2 Servings

To view this online, go to https://diabeticgourmet.com/diabetic-recipe/orange-and-jicama-salad

Ingredients

Butter lettuce leaves

Salt

1 tablespoon fresh orange juice

Freshly ground pepper

1 large orange, peeled and sliced

1/2 cup red onion, chopped

1 teaspoon white wine vinegar

1 tablespoon minced fresh cilantro

1 cup Jicama, julienned

1 teaspoon olive oil

Directions

Line plates with lettuce.

Top with orange slices.

Mound with jicama.

Sprinkle with chopped red onion.

Blend juice, vinegar, salt & pepper in small bowl.

Whisk in oil in thin stream.

Spoon over salads.

Garnish with minced cilantro.

Nutritional Information Per Serving: Calories: 282; Fat: 2.8 g; Sodium: 36 mg; Protein: 4.9 g; Carbohydrates: 10 g

Diabetic Exchanges: 1 fruit; 1 vegetable; 1 fat; 1 starch

PINEAPPLE CAKE

Yield: 18 servings

Source: The Diabetic Four Ingredient Cookbook

View online:http://diabeticgourmet.com/recipes/html/538.shtml

Ingredients

5 egg whites

1 can (20 oz. ) water packed pineapple (crushed, drained)

1 yellow reduced fat cake mix

1 tablespoon sugar or equivalent alternative sweetener

Directions

Beat egg whites with electric mixer until foamy. Add drained pineapple then cake mix.

Spread mix in a floured 9x13 inch pan with nonstick spray. Sprinkle with sugar or sweetener.

Bake at 350 degrees for 35 minutes.

Nutritional Information Per Serving: Calories: 71; Protein: 1 g; Fat: 1 g; Sodium: 100 mg; Cholesterol: 0 mg; Carbohydrates: 14 g; Exchanges: 1 Starch

ZUCCHINI BREAD

Recipe Yield: Yield: 10 servings

Source: Splenda

Recipe and image appear courtesy of Splenda.

View this online at https://diabeticgourmet.com/diabetic-recipes/zucchini-bread.

Ingredients

1-1/2 cups shredded zucchini

1-1/2 cups all-purpose flour

3/4 teaspoon baking powder

1/2 teaspoon baking soda

1 teaspoon ground cinnamon

1/2 teaspoon ground cloves

1/4 teaspoon salt

1/3 cup Splenda Sugar Blend

1/4 cup low-fat milk

1 large egg

2 tablespoons trans-free spread, melted

1 teaspoon vanilla extract

Directions

Preheat oven to 350 degrees F. Coat an 8 x 4-inch non-stick loaf pan with non-stick cooking spray.

Use paper towels to blot excess water from zucchini. Set aside.

In a large bowl, combine flour, baking powder, baking soda, cinnamon, cloves, and salt.

In another large bowl, whisk Splenda Sugar Blend, milk, egg, trans-free spread, and vanilla. Stir in zucchini. Add dry ingredients and mix just until moistened. (Batter will be lumpy.) Scrape into prepared pan.

Bake 35 to 45 minutes, or until a tester inserted in center comes out clean. Cool in pan 10 minutes. Remove to a wire rack; cool completely.

Nutritional Information Per Serving: Calories: 130; Fat: 2.5 g; Saturated Fat: .5 g; Fiber: 1 g; Sodium: 190 mg; Cholesterol: 20 mg; Protein: 3 g; Carbohydrates: 22 g; Sugars: 7 g

SANTA FE SUNSET DIP

Recipe Yield: Makes 10 servings (about 1/4-cup each)

To view this online, go to https://diabeticgourmet.com/diabetic-recipes/santa-fe-sunset-dip.

Ingredients

3 oz. (1 package, or about 30) sun-dried tomatoes (not packed in oil)

2 jars (7-oz. each) roasted red peppers, drained

2 garlic cloves, chopped fine

1-1/2 tsp. ground cumin, or to taste

1 tsp. fresh lemon juice, or to taste

1/4 cup chopped fresh cilantro

1/4 cup chopped scallion

4 oz. reduced-fat Neufchatel cream cheese, softened

Salt and freshly ground black pepper

Tabasco or hot chili pepper sauce, to taste (if desired)

Directions

Soak dried tomatoes in hot water for 5 minutes. Drain well, reserving 3 tablespoons of the soaking liquid.

In a food processor, puree red peppers, tomatoes, garlic, cumin, lemon juice, cilantro and scallion until smooth and well-blended. Add cream cheese and puree, adding enough of the reserved tomato-soaking liquid to thin the dip to the desired consistency (scraping down the side of the bowl occasionally). Blend until smooth. Blend in salt, pepper and hot sauce to taste. Adjust seasoning, adding more garlic, cumin, or lemon juice if needed.

Transfer to a container with a cover. Cover and refrigerate for 24 hours before using. Bring dip to room temperature before serving.

Serve in a small, attractive bowl placed in center of a large serving platter, surrounded with assorted cut-up vegetables and, if desired, baked tortilla chips.

Nutritional Information Per Serving: Calories: 67; Fat: 3 g; Saturated Fat: 2 g; Fiber: 1 g; Sodium: 303 mg; Protein: 2 g; Carbohydrates: 10 g

Meatless Monday

It's time for another Meatless Monday. Here are six meatless recipes that are diabetic-friendly, including Orange and Jicama Salad and Irish Caramel Custard. Enjoy!

HOT AND SOUR SOUP

Yield: 5 servings

Source: Mr. Food Every Day's a Holiday Diabetic Cookbook

Book Info: http://diabeticgourmet.com/book_archive/details/89.shtml

View recipe: http://diabeticgourmet.com/recipes/html/901.shtml

Note: This recipe originally called for chicken broth. Since I’m posting it on a Meatless Monday, I’ve changed that to veggie broth.

Ingredients

2 cans (14 ounces each) reduced-sodium veggie broth, divided

2 tablespoons cornstarch

1/2 pound firm tofu, cut into small chunks

1/4 pound sliced fresh mushrooms

2 tablespoons light soy sauce

3 tablespoons white vinegar

1 teaspoon ground ginger

1 teaspoon black pepper

1 egg, lightly beaten

1 cup fresh bean sprouts

1/2 teaspoon sesame oil

Directions

In a small bowl, combine 1/4 cup chicken broth and the cornstarch; mix well and set aside.

In a soup pot, combine the remaining chicken broth, the tofu, mushrooms, soy sauce, vinegar, ginger and pepper; mix well and bring to a boil over high heat. Reduce the heat to low; stir in the cornstarch mixture until thickened.

Slowy stir in the beaten egg to form egg strands.

Add the bean sprouts and simmer for 1 to 2 minutes, or until heated through, stirring occasionally. Add the sesame oil; mix well and serve.

Nutritional Information Per Serving: Calories: 89; Protein: 8 g; Fat: 3 g; Sodium: 644 mg; Cholesterol: 43 mg; Dietary Fiber: 1 g; Sugars: 3 g; Carbohydrates: 8 g; Exchanges: 1/2 Carbohydrate, 1 Lean Meat

SAUTEED SPINACH WITH GARLIC

Makes 4 servings.

To view this online, go to https://diabeticgourmet.com/diabetic-recipe/sauteed-spinach-with-garlic

Ingredients

1 pound raw spinach

2 tablespoons olive oil

1 fresh tomato

2 cloves garlic

Directions

Wash spinach thoroughly and drain.

Saute tomato and garlic in olive oil in a large saute pan.

Add spinach, cover and cook over low heat for 5 minutes, stirring a few times.

Add salt and pepper to taste.

Cook, uncovered, 5 minutes longer, stirring occasionally.

Nutritional Information Per Serving: Calories: 108; Fat: 7 g; Sodium: 94 mg; Protein: 3.9 g; Carbohydrates: 4 g

Diabetic Exchanges: 1 Vegetable; 1-1/2 Fat

ORANGE AND JICAMA SALAD

Recipe Yield: 2 Servings

To view this online, go to https://diabeticgourmet.com/diabetic-recipe/orange-and-jicama-salad

Ingredients

Butter lettuce leaves

Salt

1 tablespoon fresh orange juice

Freshly ground pepper

1 large orange, peeled and sliced

1/2 cup red onion, chopped

1 teaspoon white wine vinegar

1 tablespoon minced fresh cilantro

1 cup Jicama, julienned

1 teaspoon olive oil

Directions

Line plates with lettuce.

Top with orange slices.

Mound with jicama.

Sprinkle with chopped red onion.

Blend juice, vinegar, salt & pepper in small bowl.

Whisk in oil in thin stream.

Spoon over salads.

Garnish with minced cilantro.

Nutritional Information Per Serving: Calories: 282; Fat: 2.8 g; Sodium: 36 mg; Protein: 4.9 g; Carbohydrates: 10 g

Diabetic Exchanges: 1 fruit; 1 vegetable; 1 fat; 1 starch

IRISH CARAMEL CUSTARD

Recipe Yield: Servings: 8

Source: Cinnamon Hearts

To view this online, go to https://diabeticgourmet.com/diabetic-recipes/irish-caramel-custard.

Ingredients

1/2 cup brown sugar

2 eggs + 2 egg whites

1/4 cup granulated sugar

Pinch of salt (1/8 tsp)

2 cups whole milk, scalded

1/2 teaspoon vanilla extract, XX strength, if desired

Directions

Spray a 3-quart baking dish or mold with nonstick vegetable spray.

Sprinkle brown sugar over the bottom.

In a medium bowl, beat eggs and egg whites until light and lemon-colored.

Add granulated sugar, and salt and mix thoroughly.

Stir in the scalded milk and add the vanilla.

Pour mixture over brown sugar.

Place the baking dish or mold in a pan of hot water, 1-inch deep.

Bake at 350 F degrees about 50 minutes, or until firm and knife inserted in center comes out clean.

Nutritional Information Per Serving: Calories: 140; Fat: 4 g; Sodium: 102 mg; Cholesterol: 68 mg; Protein: 5 g; Carbohydrates: 23 g

Diabetic Exchanges: 1 Starch/Bread; 1/2 Protein; 1/2 Fat/ 1/4 Milk

SANTA FE SUNSET DIP

Recipe Yield: Makes 10 servings (about 1/4-cup each)

To view this online, go to https://diabeticgourmet.com/diabetic-recipes/santa-fe-sunset-dip.

Ingredients

3 oz. (1 package, or about 30) sun-dried tomatoes (not packed in oil)

2 jars (7-oz. each) roasted red peppers, drained

2 garlic cloves, chopped fine

1-1/2 tsp. ground cumin, or to taste

1 tsp. fresh lemon juice, or to taste

1/4 cup chopped fresh cilantro

1/4 cup chopped scallion

4 oz. reduced-fat Neufchatel cream cheese, softened

Salt and freshly ground black pepper

Tabasco or hot chili pepper sauce, to taste (if desired)

Directions

Soak dried tomatoes in hot water for 5 minutes. Drain well, reserving 3 tablespoons of the soaking liquid.

In a food processor, puree red peppers, tomatoes, garlic, cumin, lemon juice, cilantro and scallion until smooth and well-blended. Add cream cheese and puree, adding enough of the reserved tomato-soaking liquid to thin the dip to the desired consistency (scraping down the side of the bowl occasionally). Blend until smooth. Blend in salt, pepper and hot sauce to taste. Adjust seasoning, adding more garlic, cumin, or lemon juice if needed.

Transfer to a container with a cover. Cover and refrigerate for 24 hours before using. Bring dip to room temperature before serving.

Serve in a small, attractive bowl placed in center of a large serving platter, surrounded with assorted cut-up vegetables and, if desired, baked tortilla chips.

Nutritional Information Per Serving: Calories: 67; Fat: 3 g; Saturated Fat: 2 g; Fiber: 1 g; Sodium: 303 mg; Protein: 2 g; Carbohydrates: 10 g

GREEN BEAN CASSEROLE

Yield: 6 servings

Source: Forbidden Foods Diabetic Cooking

View recipe: http://diabeticgourmet.com/recipes/html/620.shtml

Ingredients

2 teaspoons canola oil

1 large onion, thinly sliced

1 medium onion, finely chopped

3-1/4 cups sliced mushrooms

1 clove garlic, minced

1/4 cup all-purpose flour

1 (16 ounce) can low-fat, low-sodium chicken broth

1 bay leaf

1/2 teaspoon dried thyme

Pinch freshly ground nutmeg

3/4 cup low-fat sour cream

Fresh ground black pepper to taste

1/2 cup cornflake crumbs

1 pound frozen green beans, or 4 cups lightly steamed green beans

Directions

In a large nonstick skillet, heat 1 teaspoon oil over low heat. Add the sliced onion and cook, stirring occasionally, until soft and golden brown, about 20 minutes. Set aside. (This step may be done up to 2 days in advance; store, covered, in the refrigerator.)

Preheat the oven to 425 degrees F.

In a large nonstick saucepan or Dutch oven, heat the remaining oil over medium heat. Add the chopped onion and cook, stirring frequently, until translucent, about 4-5 minutes. Stir in the mushrooms and garlic; continue cooking until the mushrooms release their juices, about 4 minutes.

Sprinkle the flour over the mushrooms. Cook, stirring, 2-3 minutes, then gradually stir in the broth. Add the bay leaf, thyme, and nutmeg; simmer, stirring occasionally, until slightly thickened, about 5 minutes. Remove from heat; stir in the sour cream, season with pepper, and remove the bay leaf. Set aside.

In a small bowl, combine the reserved onion topping with the cornflake crumbs, coating thoroughly.

In a 2-quart baking dish, add green beans. Top with the sauce, then evenly scatter the onion mixture on top. Bake until bubbling, 20-25 minutes.

Nutritional Information Per Serving: Calories: 155; Protein: 7 g; Fat: 5 g ; Sodium: 268 mg; Cholesterol: 10 mg; Dietary Fiber: 4 g; Sugars: 9 g; Carbohydrates: 25 g; Exchanges: 1 Starch, 2 Vegetable, 1/2 Fat

Meatless Monday

It's time for another Meatless Monday. Today's offerings include Black Bean Burgers with Avocado-Lime Mayo and Orange and Jicama Salad. Enjoy!

PUMPKIN SOUP

Recipe Yield: Makes 8 servings.

Source: AICR

Recipe and image appear courtesy of American Institute for Cancer Research.

View this online at https://diabeticgourmet.com/diabetic-recipes/pumpkin-soup-2.

Ingredients

4 cups low-sodium vegetable broth, divided

4 cups pumpkin puree (canned or fresh) (butternut squash may be substituted)

1 cup finely chopped onion

1 clove garlic

1 tsp. fresh thyme, chopped

Salt and freshly ground pepper to taste

2 Tbsp. light whipping cream (optional)

1 tsp. fresh parsley, chopped

Nutmeg (optional)

Directions

In large pot over medium-high heat add 3 cups broth, pumpkin, onion, garlic, thyme, salt and pepper. Bring to boil. Reduce to low and simmer uncovered, about 30 minutes.

Puree mixture until smooth, in small batches, using blender or food processor. Return to pot. Bring to boil. Reduce heat to low and simmer uncovered for another 30 minutes. Add remaining broth as desired. (Optional, stir in cream.)

Pour into bowls. Garnish with parsley (or sprinkle of nutmeg) and serve.

Nutritional Information Per Serving: Calories: 71; Fat: 1 g; Saturated Fat: 1 g; Sodium: 284 mg; Protein: 3 g; Carbohydrates: 16 g

ALMOND CHEESECAKE BARS

Recipe Yield: Serves: 20Serving Size: 1 bar

Source: Splenda

Recipe and image appear courtesy of Splenda.

To view this online, go to https://diabeticgourmet.com/diabetic-recipes/almond-cheesecake-bars.

Ingredients

Crust:

1/4 cup Splenda No Calorie Sweetener, Granulated

1 1/4 cups graham cracker or vanilla wafer crumbs

1/3 cup light butter, melted

1/4 cup toasted sliced almonds, finely ground

Filling:

12 ounces reduced fat cream cheese

1/2 cup Splenda No Calorie Sweetener, Granulated

2 large eggs

1/4 cup reduced fat sour cream

2-1/2 teaspoons vanilla extract

1 teaspoon almond extract

1/4 cup toasted, sliced almonds

Directions

Preheat oven to 350 degrees F.

Spray an 8x8 pan with non-stick cooking spray.

Mix crust ingredients together in a mixing bowl. Mix well. Press into prepared pan. Bake 10-12 minutes or until firm.

Mix cream cheese and Splenda Granulated Sweetener together until smooth. Add eggs, one at a time, scraping the sides of the bowl, and mixing well after each addition. Add sour cream and extracts; mix well. Pour over prepared crust.

Bake in preheated oven for 40 to 47 minutes, or until firm.

Top with toasted almonds.

Notes:

Light and creamy cheesecake bars topped with toasted almonds.

Nutritional Information Per Serving: Calories: 120; Fat: 8 g; Saturated Fat: 3.5 g; Sodium: 105 mg; Cholesterol: 35 mg; Protein: 4 g; Carbohydrates: 8 g; Sugars: 4 g

BLACK BEAN BURGERS WITH AVOCADO-LIME MAYO

Recipe Yield: Yield: 4 servings. Serving size: 1 burger.

Source: The Heart-Smart Diabetes Kitchen: Fresh, Fast and Flavorful Recipes Made with Canola Oil from the American Diabetes Association and CanolaInfo

To view this online, go to https://diabeticgourmet.com/diabetic-recipe/black-bean-burgers-with-avocado-lime-mayo.

Ingredients

Mayonnaise

1/2 ripe medium avocado, peeled and pitted

2 Tbsp canola mayonnaise

1 Tbsp fresh lime juice

1 Tbsp water

1/4 cup chopped fresh cilantro leaves

Burgers

1 can (15 oz) black beans, rinsed and drained

1/2 of (15 oz) can kidney beans, rinsed and drained

1/2 cup finely chopped green bell pepper

1/3 cup quick-cooking oats

2 large egg whites

1 Tbsp canola oil

1/8 - 1/4 tsp cayenne pepper

canola oil cooking spray

4 whole-wheat hamburger buns, split and toasted

1/4 cup thinly sliced red onion

4 tomato slices

4 lettuce leaves

4 lime wedges (optional)

Directions

Place canola mayonnaise ingredients in a blender, secure lid, and puree until smooth.

Place beans in a gallon-size resealable bag. Using a meat mallet, pound beans to a coarse texture, resembling lumpy mashed potatoes. Place beans in a medium bowl and add bell pepper, oats, egg whites, canola oil, and cayenne pepper. Mix well and shape into four patties.

Coat a large nonstick skillet with canola oil cooking spray and heat over medium heat. Add patties and cook 4 minutes on each side or until they begin to lightly brown. The patties will be fragile, so be sure to turn them gently.

To assemble, spoon 1 Tbsp canola mayonnaise mixture on each bun half. Top each bottom bun with burger, onion, a tomato slice, and a lettuce leaf. Place bun tops over each. Serve with lime wedges.

Fresh tip: If desired, omit the buns and serve the patties on the lettuce leaf, tomato slice, and onion. Spoon the mayonnaise mixture on top of the patties and serve with lime wedges.

Notes:

Jazz up these tasty burgers with avocado-lime mayo and you’ll have a vegetarian sandwich that even die-hard meat eaters will love.

Nutritional Information Per Serving: Calories: 300; Fat: 12 g; Saturated Fat: 1.8 g; Fiber: 10 g; Sodium: 785 mg; Protein: 19 g; Carbohydrates: 33 g

HOT AND SOUR SOUP

Yield: 5 servings

Source: Mr. Food Every Day's a Holiday Diabetic Cookbook

Book Info: http://diabeticgourmet.com/book_archive/details/89.shtml

View recipe: http://diabeticgourmet.com/recipes/html/901.shtml

Note: This recipe originally called for chicken broth. Since I’m posting it on a Meatless Monday, I’ve changed that to veggie broth.

Ingredients

2 cans (14 ounces each) reduced-sodium veggie broth, divided

2 tablespoons cornstarch

1/2 pound firm tofu, cut into small chunks

1/4 pound sliced fresh mushrooms

2 tablespoons light soy sauce

3 tablespoons white vinegar

1 teaspoon ground ginger

1 teaspoon black pepper

1 egg, lightly beaten

1 cup fresh bean sprouts

1/2 teaspoon sesame oil

Directions

In a small bowl, combine 1/4 cup chicken broth and the cornstarch; mix well and set aside.

In a soup pot, combine the remaining chicken broth, the tofu, mushrooms, soy sauce, vinegar, ginger and pepper; mix well and bring to a boil over high heat. Reduce the heat to low; stir in the cornstarch mixture until thickened.

Slowy stir in the beaten egg to form egg strands.

Add the bean sprouts and simmer for 1 to 2 minutes, or until heated through, stirring occasionally. Add the sesame oil; mix well and serve.

Nutritional Information Per Serving: Calories: 89; Protein: 8 g; Fat: 3 g; Sodium: 644 mg; Cholesterol: 43 mg; Dietary Fiber: 1 g; Sugars: 3 g; Carbohydrates: 8 g; Exchanges: 1/2 Carbohydrate, 1 Lean Meat

SAUTEED SPINACH WITH GARLIC

Makes 4 servings.

To view this online, go to https://diabeticgourmet.com/diabetic-recipe/sauteed-spinach-with-garlic

Ingredients

1 pound raw spinach

2 tablespoons olive oil

1 fresh tomato

2 cloves garlic

Directions

Wash spinach thoroughly and drain.

Saute tomato and garlic in olive oil in a large saute pan.

Add spinach, cover and cook over low heat for 5 minutes, stirring a few times.

Add salt and pepper to taste.

Cook, uncovered, 5 minutes longer, stirring occasionally.

Nutritional Information Per Serving: Calories: 108; Fat: 7 g; Sodium: 94 mg; Protein: 3.9 g; Carbohydrates: 4 g

Diabetic Exchanges: 1 Vegetable; 1-1/2 Fat

ORANGE AND JICAMA SALAD

Recipe Yield: 2 Servings

To view this online, go to https://diabeticgourmet.com/diabetic-recipe/orange-and-jicama-salad

Ingredients

Butter lettuce leaves

Salt

1 tablespoon fresh orange juice

Freshly ground pepper

1 large orange, peeled and sliced

1/2 cup red onion, chopped

1 teaspoon white wine vinegar

1 tablespoon minced fresh cilantro

1 cup Jicama, julienned

1 teaspoon olive oil

Directions

Line plates with lettuce.

Top with orange slices.

Mound with jicama.

Sprinkle with chopped red onion.

Blend juice, vinegar, salt & pepper in small bowl.

Whisk in oil in thin stream.

Spoon over salads.

Garnish with minced cilantro.

Nutritional Information Per Serving: Calories: 282; Fat: 2.8 g; Sodium: 36 mg; Protein: 4.9 g; Carbohydrates: 10 g

Diabetic Exchanges: 1 fruit; 1 vegetable; 1 fat; 1 starch