Meatless Monday

It's Monday. Did you get everything done this weekend that you'd planned on doing? I know I sure didn't. But at least there's next weekend.

Since it's Meatless Monday, here are today's six vegetarian recipes to get the week started, including Baked Acorn Squash with Apple Stuffing and Vegetarian Chili with Brown Rice. Enjoy!

CROCK-POT™ VEGETABLE SOUP

Preparation time: 15 minutes. Cooking time: 4 hours.

Yield: 10 1/2 cups. Serving size: 1 cup.

View online at https://www.diabetesselfmanagement.com/recipes/soups-stews/crock-pot-vegetable-soup/

Ingredients

2 bags (16 ounces each) frozen mixed vegetables

1 can (28 ounces) Italian-style crushed tomatoes

1 pound lean stew beef, cut into bite-size pieces

1 envelope (1 ounce) dry onion soup mix

2 cubes reduced-sodium beef bouillon

1 1/2 cups water

Directions

Place all ingredients in a Crock-Pot and stir to combine. Cover and cook on high for 4 hours. Stir once halfway through, being careful to stir and replace the lid quickly to prevent heat loss.

Nutrition Facts Per Serving: Calories: 167, Carbohydrates: 15 g, Protein: 20 g, Fat: 3 g, Saturated Fat: 1 g, Sodium: 328 mg, Fiber: 2 g, Exchanges per serving: 3 vegetable, 2 lean meat. Carbohydrate choices: 1.

VEGETARIAN CHILI WITH BROWN RICE

Yield: 6 servings. Serving size: 1 1/4 cups.

View this online at https://www.diabetesselfmanagement.com/recipes/soups-stews/vegetarian-chili-with-brown-rice/

Ingredients

1 teaspoon canola oil

1 onion, chopped

1 green bell pepper, diced

1 red bell pepper, diced

1 stalk celery, diced

1 jalapeño pepper,* minced

1 clove garlic, minced

2 cups fat-free vegetable broth

1 can (about 14 ounces) no-salt-added diced tomatoes

1 cup cooked brown rice

1 cup no-salt-added canned pinto beans, rinsed and drained

1/2 teaspoon dried oregano

1/2 teaspoon chipotle chili powder

1/2 teaspoon salt

1/4 teaspoon black pepper

1/4 teaspoon ground cumin

6 tablespoons shredded reduced-fat Cheddar cheese

Directions

Heat oil in large saucepan over medium-high heat. Add onion, bell peppers, celery, jalapeño, and garlic; cook and stir 7 minutes.

Add broth, tomatoes, rice, beans, oregano, chili powder, salt, black pepper, and cumin. Bring to a boil over high heat. Reduce heat to medium; cover and cook 15 minutes or until vegetables are tender. Uncover; cook 10 minutes or until thickened.

Ladle chili into bowls; top each serving with 1 tablespoon cheese.

*Jalapeño peppers can sting and irritate the skin, so wear rubber gloves when handling peppers and do not touch your eyes.

Nutrition Facts Per Serving: Calories: 137, Carbohydrates: 23 g, Protein: 6 g, Fat: 3 g, Saturated Fat: 1 g, Cholesterol: 5 mg, Sodium: 378 mg, Fiber: 5 g' Exchanges per serving: 1 1/2 Bread/Starch, 1/2 Fat.

VEGETARIAN HOT AND SOUR SOUP

Yield: 8 servings

Serving size: 1 cup

Source: Stella Fong

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1202

View recipe with photo: http://diabeticgourmet.com/recipes/html/1202.shtml

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 flavor with rice vinegar and white pepper. Serve immediately.

Nutritional Information Per Serving: Calories: 80; Protein: 4 g; Fat: 3.5 g; Sodium: 450 mg; Cholesterol: 55 mg; Saturated Fat: 0 g; Dietary Fiber: 2 g; Carbohydrates: 8 g

SLOW COOKER RATATOUILLE

This recipe begins, “Ratatouille is a traditional French dish that combines finely chopped vegetables with a tomato, olive oil and garlic base.”

http://www.diabeticconnect.com/diabetic-recipes/general/7429-slow-cooker-ratatouille

Ingredients

1 1/2 cups cubed, peeled (if desired) eggplant

1/2 cup coarsely chopped yellow summer squash or zucchini

1/2 cup coarsely chopped tomato

1/2 8 ounce can no-salt-added tomato sauce

1/3 cup coarsely chopped red or green sweet pepper

1/4 cup finely chopped onion

1/4 teaspoon salt

1/8 teaspoon ground black pepper

1 clove garlic, minced

4 slices of baguette-style French bread, cut 1/2-inch wide

1 teaspoon olive oil

3 tablespoons finely shredded Parmesan cheese

1 tablespoon snipped fresh basil

Directions

In a 1-1/2-quart slow cooker, combine eggplant, squash, chopped tomato, tomato sauce, sweet pepper, onion, salt, black pepper, and garlic.

Cover and cook on low-heat setting for 4-1/2 to 5 hours or on high-heat setting for 2 to 2-1/2 hours. If no heat setting is available, cook for 4 to 4-1/2 hours.

For Parmesan toast:

Preheat broiler. Brush one side of each bread slice with olive oil. Place bread slices, oiled sides up, on a baking sheet. Broil 3 to 4 inches from heat about 15 seconds or until toasted (watch carefully to avoid burning). Sprinkle bread slices with 1 tablespoon of the Parmesan cheese. Broil about 15 seconds more or until cheese is melted.

Stir basil into mixture in cooker. Serve in shallow bowls with Parmesan toast. Sprinkle with the remaining 2 tablespoons Parmesan cheese.

Nutritional Facts: Servings 2; Per serving: Calories 248; Total Fat 6 g; Saturated Fat 2 g; Cholesterol 5 mg; Sodium 739 mg; Potassium 560 mg; Total Carbohydrate 39 g; Dietary Fiber 6 g; Sugars 10 g; Protein 10 g

ORANGE AND JICAMA SALAD

Servings: 2

Source: The Diabetic Newsletter

Find this recipe at: http://diabeticgourmet.com/recipes/html/9.shtml

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; Protein: 4.9 g; Fat: 2.8 g; Sodium: 36 mg; Carbohydrates: 10 g; Exchanges: 1 fruit; 1 vegetable; 1 fat; 1 starch

BAKED ACORN SQUASH WITH APPLE STUFFING

Yield: 4 stuffed squash halves (4 servings)

Source: The New Family Cookbook for People with Diabetes

Find this recipe at: http://diabeticgourmet.com/recipes/html/803.shtml

Ingredients

2 small acorn squash (1-1/2 pounds total), halved and seeded

1 large or 2 small apples, peeled, diced

2 tablespoons diced celery

2 tablespoons finely chopped onion

2 teaspoons margarine, melted

Pinch of salt

Pinch of freshly ground pepper

Directions

Preheat the oven to 400 degrees F. Prepare a square baking pan with nonstick pan spray.

Place the squash cut side down in a baking pan. Bake 20 minutes.

While the squash is baking, combine the apples, celery, onion, margarine, and 2 tablespoons water in a medium bowl; mix well.

Turn the squash, cut sides up. Sprinkle with salt and pepper. Divide the apple mixture to fill the cavities of the squash. bake the stuffed squash halves, covered with foil, for 30 minutes more. Serve hot.

Nutritional Information Per Serving: Calories: 87; Protein: 1 g; Fat: 2 g; Sodium: 63 mg; Cholesterol: 0 mg; Dietary Fiber: 5 g; Sugars: 10 g; Carbohydrates: 18 g; Exchanges: 1 Starch

Meatless Monday

It's Monday. Did you get everything done this weekend that you'd planned on doing? I know I sure didn't. But at least there's next weekend.

Since it's Meatless Monday, here are today's six vegetarian recipes to get the week started. Enjoy!

CROCK-POT™ VEGETABLE SOUP

Preparation time: 15 minutes. Cooking time: 4 hours.

Yield: 10 1/2 cups. Serving size: 1 cup.

View online at https://www.diabetesselfmanagement.com/recipes/soups-stews/crock-pot-vegetable-soup/

Ingredients

2 bags (16 ounces each) frozen mixed vegetables

1 can (28 ounces) Italian-style crushed tomatoes

1 pound lean stew beef, cut into bite-size pieces

1 envelope (1 ounce) dry onion soup mix

2 cubes reduced-sodium beef bouillon

1 1/2 cups water

Directions

Place all ingredients in a Crock-Pot and stir to combine. Cover and cook on high for 4 hours. Stir once halfway through, being careful to stir and replace the lid quickly to prevent heat loss.

Nutrition Facts Per Serving: Calories: 167, Carbohydrates: 15 g, Protein: 20 g, Fat: 3 g, Saturated Fat: 1 g, Sodium: 328 mg, Fiber: 2 g, Exchanges per serving: 3 vegetable, 2 lean meat. Carbohydrate choices: 1.

VEGETARIAN CHILI WITH BROWN RICE

Yield: 6 servings. Serving size: 1 1/4 cups.

View this online at https://www.diabetesselfmanagement.com/recipes/soups-stews/vegetarian-chili-with-brown-rice/

Ingredients

1 teaspoon canola oil

1 onion, chopped

1 green bell pepper, diced

1 red bell pepper, diced

1 stalk celery, diced

1 jalapeño pepper,* minced

1 clove garlic, minced

2 cups fat-free vegetable broth

1 can (about 14 ounces) no-salt-added diced tomatoes

1 cup cooked brown rice

1 cup no-salt-added canned pinto beans, rinsed and drained

1/2 teaspoon dried oregano

1/2 teaspoon chipotle chili powder

1/2 teaspoon salt

1/4 teaspoon black pepper

1/4 teaspoon ground cumin

6 tablespoons shredded reduced-fat Cheddar cheese

Directions

Heat oil in large saucepan over medium-high heat. Add onion, bell peppers, celery, jalapeño, and garlic; cook and stir 7 minutes.

Add broth, tomatoes, rice, beans, oregano, chili powder, salt, black pepper, and cumin. Bring to a boil over high heat. Reduce heat to medium; cover and cook 15 minutes or until vegetables are tender. Uncover; cook 10 minutes or until thickened.

Ladle chili into bowls; top each serving with 1 tablespoon cheese.

*Jalapeño peppers can sting and irritate the skin, so wear rubber gloves when handling peppers and do not touch your eyes.

Nutrition Facts Per Serving: Calories: 137, Carbohydrates: 23 g, Protein: 6 g, Fat: 3 g, Saturated Fat: 1 g, Cholesterol: 5 mg, Sodium: 378 mg, Fiber: 5 g' Exchanges per serving: 1 1/2 Bread/Starch, 1/2 Fat.

VEGETARIAN HOT AND SOUR SOUP

Yield: 8 servings

Serving size: 1 cup

Source: Stella Fong

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1202

View recipe with photo: http://diabeticgourmet.com/recipes/html/1202.shtml

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 flavor with rice vinegar and white pepper. Serve immediately.

Nutritional Information Per Serving: Calories: 80; Protein: 4 g; Fat: 3.5 g; Sodium: 450 mg; Cholesterol: 55 mg; Saturated Fat: 0 g; Dietary Fiber: 2 g; Carbohydrates: 8 g

SLOW COOKER RATATOUILLE

This recipe begins, “Ratatouille is a traditional French dish that combines finely chopped vegetables with a tomato, olive oil and garlic base.”

http://www.diabeticconnect.com/diabetic-recipes/general/7429-slow-cooker-ratatouille

Ingredients

1 1/2 cups cubed, peeled (if desired) eggplant

1/2 cup coarsely chopped yellow summer squash or zucchini

1/2 cup coarsely chopped tomato

1/2 8 ounce can no-salt-added tomato sauce

1/3 cup coarsely chopped red or green sweet pepper

1/4 cup finely chopped onion

1/4 teaspoon salt

1/8 teaspoon ground black pepper

1 clove garlic, minced

4 slices of baguette-style French bread, cut 1/2-inch wide

1 teaspoon olive oil

3 tablespoons finely shredded Parmesan cheese

1 tablespoon snipped fresh basil

Directions

In a 1-1/2-quart slow cooker, combine eggplant, squash, chopped tomato, tomato sauce, sweet pepper, onion, salt, black pepper, and garlic.

Cover and cook on low-heat setting for 4-1/2 to 5 hours or on high-heat setting for 2 to 2-1/2 hours. If no heat setting is available, cook for 4 to 4-1/2 hours.

For Parmesan toast:

Preheat broiler. Brush one side of each bread slice with olive oil. Place bread slices, oiled sides up, on a baking sheet. Broil 3 to 4 inches from heat about 15 seconds or until toasted (watch carefully to avoid burning). Sprinkle bread slices with 1 tablespoon of the Parmesan cheese. Broil about 15 seconds more or until cheese is melted.

Stir basil into mixture in cooker. Serve in shallow bowls with Parmesan toast. Sprinkle with the remaining 2 tablespoons Parmesan cheese.

Nutritional Facts: Servings 2; Per serving: Calories 248; Total Fat 6 g; Saturated Fat 2 g; Cholesterol 5 mg; Sodium 739 mg; Potassium 560 mg; Total Carbohydrate 39 g; Dietary Fiber 6 g; Sugars 10 g; Protein 10 g

ORANGE AND JICAMA SALAD

Servings: 2

Source: The Diabetic Newsletter

Find this recipe at: http://diabeticgourmet.com/recipes/html/9.shtml

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; Protein: 4.9 g; Fat: 2.8 g; Sodium: 36 mg; Carbohydrates: 10 g; Exchanges: 1 fruit; 1 vegetable; 1 fat; 1 starch

BAKED ACORN SQUASH WITH APPLE STUFFING

Yield: 4 stuffed squash halves (4 servings)

Source: The New Family Cookbook for People with Diabetes

Find this recipe at: http://diabeticgourmet.com/recipes/html/803.shtml

Ingredients

2 small acorn squash (1-1/2 pounds total), halved and seeded

1 large or 2 small apples, peeled, diced

2 tablespoons diced celery

2 tablespoons finely chopped onion

2 teaspoons margarine, melted

Pinch of salt

Pinch of freshly ground pepper

Directions

Preheat the oven to 400 degrees F. Prepare a square baking pan with nonstick pan spray.

Place the squash cut side down in a baking pan. Bake 20 minutes.

While the squash is baking, combine the apples, celery, onion, margarine, and 2 tablespoons water in a medium bowl; mix well.

Turn the squash, cut sides up. Sprinkle with salt and pepper. Divide the apple mixture to fill the cavities of the squash. bake the stuffed squash halves, covered with foil, for 30 minutes more. Serve hot.

Nutritional Information Per Serving: Calories: 87; Protein: 1 g; Fat: 2 g; Sodium: 63 mg; Cholesterol: 0 mg; Dietary Fiber: 5 g; Sugars: 10 g; Carbohydrates: 18 g; Exchanges: 1 Starch

Meatless Monday

It's Monday. I hope your weekend went well. My weekend went by too quickly (don't most weekends go that way?), so, of course, I didn't get everything done that I wanted to. Siiiiiigh. At least there's next weekend.

Here are today's six recipes to help get your week started. Enjoy!

CONFETTI BEAN SALAD

Servings: 6

Source: The Diabetic Newsletter

Find this recipe at: http://diabeticgourmet.com/recipes/html/43.shtml

Ingredients

16 ounces can mixed cut green & wax beans

1/4 cup onion, chopped

2 tablespoons pimiento, chopped

1/2 cup cider vinegar

Sugar substitute equivalent to 5 teaspoons sugar

1 tablespoon mixed pickling spices

1/4 cup celery, finely chopped

Crisp lettuce leaves

1/4 cup green pepper, chopped

Directions

Drain beans, saving liquid.

Combine this liquid with vinegar in a saucepan.

Add mixed pickling spice, either loose or in a small cheesecloth bag.

Bring to a boil, cover, reduce heat to low, and simmer gently for 10 minutes.

Meanwhile, mix all the vegetables in a bowl.

Remove liquid from heat; add sweetener and stir until dissolved.

Pour over vegetables and remove spice bag or loose spices.

Chill several hours, stirring occasionally.

Drain before serving on crisp lettuce.

Nutritional Information Per Serving: Calories: 28; Protein: 1 g; Carbohydrates: 7 g; Exchanges: 1 Vegetable

BELL PEPPER SALAD

Servings: 4

Source: The Diabetic Newsletter

Find this recipe at: http://diabeticgourmet.com/recipes/html/40.shtml

Ingredients

1 medium-sized red bell pepper

1/2 cup creamy garlic dressing

1 medium-sized green bell pepper

1/4 teaspoon black pepper

1 medium-sized yellow bell pepper

2 teaspoons capers, rinsed and drained

Directions

Preheat broiler.

Place bell peppers under broiler and lightly charred, turning to grill all sides.

Remove from broiler to a paper bag. Close bag and set aside.

When peppers cool, peel, core, seed and cut into strips.

Arrange peppers on a platter, alternating colors so that they form a petal, and spoon dressing over them.

Sprinkle with black pepper.

Garnish with capers and serve warm or chilled.

Nutritional Information Per Serving: Calories: 30; Protein: 2 g; Sodium: 67 mg; Carbohydrates: 6 g; Exchanges: Sodium: 67 mg

GREEN BEANS WITH MUSHROOMS

Servings: 6

Source: The Diabetic Newsletter

Find this recipe at: http://diabeticgourmet.com/recipes/html/46.shtml

Ingredients

2 pound fresh green beans

4-5 teaspoons water

1 cup fresh mushrooms, quartered

1 teaspoon garlic

2 teaspoons olive oil

Directions

In a frying pan or saute pan, add 4-5 teaspoon water. Bring to boil.

Add Green Beans and lower heat to medium-high and cover.

When Green Beans are fork-tender, take off heat and drain water.

In another fry pan or saute pan, on medium high heat, saute olive oil, garlic and mushrooms for about 5-7 minutes.

Add Green Beans and toss.

Serve Hot.

Nutritional Information Per Serving: Calories: 50; Protein: 2 g; Fat: 5 g; Carbohydrates: 5 g; Exchanges: 1 Vegetable; 1 Fat

SLOW COOKER RATATOUILLE

This recipe begins, “Ratatouille is a traditional French dish that combines finely chopped vegetables with a tomato, olive oil and garlic base.”

http://www.diabeticconnect.com/diabetic-recipes/general/7429-slow-cooker-ratatouille

Ingredients

1 1/2 cups cubed, peeled (if desired) eggplant

1/2 cup coarsely chopped yellow summer squash or zucchini

1/2 cup coarsely chopped tomato

1/2 8 ounce can no-salt-added tomato sauce

1/3 cup coarsely chopped red or green sweet pepper

1/4 cup finely chopped onion

1/4 teaspoon salt

1/8 teaspoon ground black pepper

1 clove garlic, minced

4 slices of baguette-style French bread, cut 1/2-inch wide

1 teaspoon olive oil

3 tablespoons finely shredded Parmesan cheese

1 tablespoon snipped fresh basil

Directions

In a 1-1/2-quart slow cooker, combine eggplant, squash, chopped tomato, tomato sauce, sweet pepper, onion, salt, black pepper, and garlic.

Cover and cook on low-heat setting for 4-1/2 to 5 hours or on high-heat setting for 2 to 2-1/2 hours. If no heat setting is available, cook for 4 to 4-1/2 hours.

For Parmesan toast:

Preheat broiler. Brush one side of each bread slice with olive oil. Place bread slices, oiled sides up, on a baking sheet. Broil 3 to 4 inches from heat about 15 seconds or until toasted (watch carefully to avoid burning). Sprinkle bread slices with 1 tablespoon of the Parmesan cheese. Broil about 15 seconds more or until cheese is melted.

Stir basil into mixture in cooker. Serve in shallow bowls with Parmesan toast. Sprinkle with the remaining 2 tablespoons Parmesan cheese.

Nutritional Facts: Servings 2; Per serving: Calories 248; Total Fat 6 g; Saturated Fat 2 g; Cholesterol 5 mg; Sodium 739 mg; Potassium 560 mg; Total Carbohydrate 39 g; Dietary Fiber 6 g; Sugars 10 g; Protein 10 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

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

Meatless Monday

It's Monday, which means it's also Meatless Monday. Yes, it's completely to have diabetic food that's meat-free. That said, here are six diabetic and vegetarian recipes to help you through the day. Enjoy!

AVOCADO AND MANGO SALAD WITH ACAI-BERRY VINAIGRETTE

This recipe begins, “This fresh and nutritious salad of chopped greens, sliced avocado and mango is drizzled with a vibrant vinaigrette dressing.”

Makes 6 servings

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1261

View recipe with photo: http://diabeticgourmet.com/recipes/html/1261.shtml

Ingredients

1/2 cup V8 V-Fusion Acai Mixed Berry juice

1/4 cup olive oil

1/4 cup balsamic vinegar

2 tablespoons water

1 tablespoon Dijon mustard

1 clove garlic, minced

1/8 teaspoon ground black pepper

6 cups chopped Romaine lettuce

1 medium mango, peeled, seeded and sliced (about 1 1/2 cups)

1 medium avocado, peeled, pitted and sliced (about 1 1/2 cups)

Fresh raspberries for garnish (optional)

Directions

Beat the V8, oil, vinegar, water, mustard, garlic and black pepper in a medium bowl with a whisk or fork.

Divide the lettuce among 4 salad bowls. Top with the mango and avocado slices. Spoon 2 tablespoons vinaigrette over each salad.

Garnish with fresh raspberries, if desired. Serve immediately.

Nutritional Information Per Serving: Calories: 122; Protein: 1 g; Fat: 8 g; Sodium: 49 mg; Cholesterol: 0 mg ; Carbohydrates: 12 g

SLOW COOKER RATATOUILLE

This recipe begins, “Ratatouille is a traditional French dish that combines finely chopped vegetables with a tomato, olive oil and garlic base.”

http://www.diabeticconnect.com/diabetic-recipes/general/7429-slow-cooker-ratatouille

Ingredients

1 1/2 cups cubed, peeled (if desired) eggplant

1/2 cup coarsely chopped yellow summer squash or zucchini

1/2 cup coarsely chopped tomato

1/2 8 ounce can no-salt-added tomato sauce

1/3 cup coarsely chopped red or green sweet pepper

1/4 cup finely chopped onion

1/4 teaspoon salt

1/8 teaspoon ground black pepper

1 clove garlic, minced

4 slices of baguette-style French bread, cut 1/2-inch wide

1 teaspoon olive oil

3 tablespoons finely shredded Parmesan cheese

1 tablespoon snipped fresh basil

Directions

In a 1-1/2-quart slow cooker, combine eggplant, squash, chopped tomato, tomato sauce, sweet pepper, onion, salt, black pepper, and garlic.

Cover and cook on low-heat setting for 4-1/2 to 5 hours or on high-heat setting for 2 to 2-1/2 hours. If no heat setting is available, cook for 4 to 4-1/2 hours.

For Parmesan toast:

Preheat broiler. Brush one side of each bread slice with olive oil. Place bread slices, oiled sides up, on a baking sheet. Broil 3 to 4 inches from heat about 15 seconds or until toasted (watch carefully to avoid burning). Sprinkle bread slices with 1 tablespoon of the Parmesan cheese. Broil about 15 seconds more or until cheese is melted.

Stir basil into mixture in cooker. Serve in shallow bowls with Parmesan toast. Sprinkle with the remaining 2 tablespoons Parmesan cheese.

Nutritional Facts: Servings 2; Per serving: Calories 248; Total Fat 6 g; Saturated Fat 2 g; Cholesterol 5 mg; Sodium 739 mg; Potassium 560 mg; Total Carbohydrate 39 g; Dietary Fiber 6 g; Sugars 10 g; Protein 10 g

ORANGE AND JICAMA SALAD

Servings: 2

Source: The Diabetic Newsletter

Find this recipe at: http://diabeticgourmet.com/recipes/html/9.shtml

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; Protein: 4.9 g; Fat: 2.8 g; Sodium: 36 mg; Carbohydrates: 10 g; Exchanges: 1 fruit; 1 vegetable; 1 fat; 1 starch

SLOW COOKER GARLIC HERB MUSHROOMS

This recipe begins, “A combination of aromatic herbs flavor slow-cooked cremini mushrooms.”

http://www.diabeticconnect.com/diabetic-recipes/general/7428-slow-cooker-garlic-herb-mushrooms

Ingredients

24 ounces cremini mushrooms

4 cloves garlic, minced

1/2 teaspoon dried basil

1/2 teaspoon dried oregano

1/4 teaspoon dried thyme

2 bay leaves

1 cup vegetable broth

Kosher salt and freshly ground black pepper, to taste

1/4 cup half and half

2 tablespoons unsalted butter

2 tablespoons chopped fresh parsley leaves

Directions

Place mushrooms, garlic, basil, oregano, thyme and bay leaves into a 3-qt slow cooker. Stir in vegetable broth; season with salt and pepper, to taste.

Cover and cook on low heat for 3-4 hours or high heat for 1-2 hours, or until browned and tender. Stir in half and half and butter during the last 15-20 minutes of cooking time.

Serve immediately, garnished with parsley, if desired.

Nutritional Facts: Servings 4; Per serving: Calories 120; Total Fat 8 g; Saturated Fat 4.5 g; Cholesterol 20 mg; Sodium 450 mg; Potassium 810 mg; Total Carbohydrate 9 g; Dietary Fiber 2 g; Sugars 4 g; Protein 6 g

MARINATED CUCUMBER SALAD

Servings: 5

Source: The Diabetic Newsletter

Find this recipe at: http://diabeticgourmet.com/recipes/html/4.shtml

Ingredients

1/2 cup Italian dressing (low-calorie)

1/8 teaspoon pepper

1 medium cucumber, peeled and thinly sliced

1/4 cup radishes, thinly sliced

2 tablespoons fresh parsley, chopped

Directions

Combine Italian dressing and pepper in a medium bowl; stir well.

Add cucumber, onion, radishes, and parsley.

Toss gently to coat.

Cover and marinate in refrigerator for at least 4 hours.

Serve salad and enjoy.

Nutritional Information Per Serving: Calories: 21; Protein: Trace g; Fat: Trace g; Sodium: 5 mg; Cholesterol: 0 mg; Carbohydrates: 4 g; Exchanges: Free

JALAPENO CORN MUFFINS

Yield: 12 muffins

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1260

View recipe with photo: http://diabeticgourmet.com/recipes/html/1260.shtml

Ingredients

1/2 cup cornmeal

1/3 cup skim milk

1/2 cup all-purpose flour

1/4 cup red pepper, finely chopped

2 Tbsp fresh jalapeno pepper, finely chopped

1 1/2 tsp baking powder

1/4 tsp garlic powder

1/4 tsp salt

1 egg, beaten

1 Tbsp canola oil

paprika (optional)

Directions

Preheat oven to 425F.

In medium bowl, combine cornmeal and milk and let stand for 5 to 10 minutes.

Add flour, red pepper, jalapeno pepper, baking powder, garlic powder and salt to cornmeal and milk, and stir well. Add egg and canola oil, stirring until just moistened.

Spoon into non-stick muffin tins, filling 2/3 full. Sprinkle with paprika.

Bake for 10 to 15 minutes, or until lightly browned.

Nutritional Information Per Serving: Calories: 60; Protein: 2 g; Fat: 1.5 g; Sodium: 110 mg; Cholesterol: 20 mg; Saturated Fat: 0 g; Dietary Fiber: 0 g; Carbohydrates: 10 g