Meatless Monday

If you're concerned about the skyrocketing price of insulin, you might be interested in an article on Diabetes Self-Management's website. According to the article, Cigna and Express Scripts plan to cap insulin costs at $25 per month. This could affect approximately 70,000 people.

To read the article in its entirety, click here.

And now, on to today's recipes.

It's time for another Meatless Monday, a time to discover that you can follow a meatless lifestyle that's diabetic friendly! Today's offerings include Spinach and Brown Rice Casserole and Chocolate Cherry Tarts. Enjoy!

STUFFED PEPPERS

Servings: 8

Source: The New American Heart Association Cookbook

Find this recipe at: http://diabeticgourmet.com/recipes/html/238.shtml

Ingredients

4 large bell peppers, any color or combination

1 teaspoon olive oil

2 medium tomatoes, chopped (about 1-1/2 cups)

1 medium crookneck squash, diced (about 2 cups)

1 medium zucchini, diced (about 2 cups)

1/2 cup diced onion (1 medium)

2 medium cloves garlic, minced, or 1 tsp bottled minced garlic

2 cups cooked brown rice (1/2 to 2/3 cup uncooked)

1/2 cup grated fat-free or low-fat Cheddar cheese (2 ounces)

1/4 cup sliced water chestnuts (2 ounces)

1 cup no-salt-added tomato juice

Directions

Preheat oven to 375 degrees F.

Cut peppers in half lengthwise, removing stems, ribs, and seeds. Heat oil in a large skillet over medium heat, swirling to coat bottom. Saute tomatoes, crookneck squash, zucchini, onion, and garlic until zucchini is tender-crisp, 3 to 4 minutes. Don't overcook.

In a medium bowl, combine rice, cheese, and water chestnuts. Gently stir into skillet. Stuff pepper halves with vegetable mixture. Place in 9-inch round or square casserole dish, then carefully pour tomato juice around peppers. Bake, uncovered, for 30 minutes.

Nutritional Information Per Serving: Calories: 119; Protein: 5 g; Fat: 1 g; Sodium: 68 mg; Cholesterol: 1 mg; Carbohydrates: 23 g; Exchanges: 1/2 Bread/Starch, 1/2 Low-Fat Milk, 2 Vegetable

LIGHT LEMON CAKE

Yield: 20 servings

Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=840

Online version: http://diabeticgourmet.com/recipes/html/840.shtml

Source: Diabetic Dream Desserts

Ingredients

1 box (1 pound, 2.25 ounces) white or lemon cake mix

1 cup water

1/2 cup nonfat or light sour cream

1/2 cup fat-free egg substitute

2 packages (4-serving size each) sugar-free lemon gelatin mix

1 cup boiling water

1 cup cold tap water

Frosting:

2 cups nonfat or light whipped topping

3/4 cup light lemon yogurt

Directions

Preheat the oven to 350 degrees F.

Place the cake mix, water, sour cream, and egg substitute in a large bowl and beat with an electric mixer for 2 minutes.

Coat a 9-by-13 inch pan with cooking spray and spread the mixture evenly in the pan.

Bake for about 30 minutes, or just until the top springs back when lightly touched and a wooden toothpick inserted in the center of the cake comes out clean.

Let the cake cool to room temperature. Then, using a fork, poke holes in the cake at 1/2-inch intervals.

Place the gelatin mix in a medium bowl and add the boiling water. Whisk for 2 minutes or until the gelatin is completely dissolved. Stir in the cold water.

Slowly pour the gelatin mixture over the cake, allowing it to be absorbed.

Cover and refrigerate for at least 3 hours.

To make the frosting, place the whipped topping in a small bowl and fold in the yogurt. Spread the frosting over the cake and chill for an additional hour before serving.

Nutritional Information Per Serving: Calories: 138; Protein: 3 g; Fat: 2 g; Sodium: 218 mg; Cholesterol: 0 mg; Carbohydrates: 26 g; Exchanges: 2 Carbohydrate, 1/2 Fat

CHOCOLATE CHERRY TARTS

Recipe Yield: Servings: 24

Source: Cinnamon Hearts

View this online at https://diabeticgourmet.com/diabetic-recipes/chocolate-cherry-tarts.

Ingredients

2 (8oz) packages Neufchatel (light) cream cheese, room temp

2/3 cup granulated sugar

2 eggs, room temp

1 tsp vanilla extract

24 Keebler chocolate wafers, 30% reduced fat

1 (21oz) can light cherry pie filling

Directions

Preheat oven to 350F. Line muffin tins with foil and paper cupcake liners.

Beat cream cheese and sugar until creamy. Add eggs and vanilla extract and beat until smooth. Place a chocolate wafer in each cup, spoon on cheese mixture. Bake 18 to 20 minutes; remove from tins and let cool. Top with cherry pie filling. Chill overnight before serving.

Nutritional Information Per Serving: Calories: 118; Fat: 5 g; Sodium: 104 mg; Cholesterol: 24 mg; Carbohydrates: 16 g

Diabetic Exchanges: 1/2 bread; 1/2 fruit; 1/2 protein; 1 fat

SPINACH AND BROWN RICE CASSEROLE

Servings: 8

Source: The New American Heart Association Cookbook

Find this recipe at: http://diabeticgourmet.com/recipes/html/237.shtml

Ingredients

Vegetable Oil spray

10 ounces fresh spinach OR 10-oz package frozen no-salt-added chopped spinach, thawed

3 cups cooked brown rice (about 1 cup uncooked)

2 cups nonfat or low-fat cottage cheese

Egg substitute equivalent to 1 egg or 1 egg

1 tablespoon all-purpose flour

1 tablespoon grated Parmesan cheese

1/2 teaspoon dried thyme, crumbled

Pepper to taste

1 teaspoon light margarine

1-1/2 cups chopped onion (3 medium)

3 medium cloves, garlic, minced, or 1-1/2 tsp bottled minced garlic

8 ounces fresh mushrooms, sliced (2 to 2-1/2 cups)

3 tablespoons grated Parmesan cheese

2 tablespoons sunflower seeds

Directions

Preheat oven to 375F. Lightly spray a 13x9x2-inch pan with vegetable oil spray.

If using fresh spinach, remove large stems and tear leaves into bite-size pieces. If using frozen spinach, squeeze out moisture. Set aside.

In a large bowl, combine rice, cottage cheese, egg substitute, flour, 1 tablespoon Parmesan, thyme, and pepper. Set aside.

In a large saucepan, melt margarine over medium-high heat. Saute onions and garlic until onion is translucent, 2 to 3 minutes. Reduce heat to low and add spinach and mushrooms. Cook, covered, for 3 to 5 minutes.

Add cottage cheese mixture and blend well. Spoon mixture into pan and sprinkle with 3 tablespoons Parmesan and sunflower seeds. Bake, uncovered, for 25 to 30 minutes.

Nutritional Information Per Serving: Calories: 182; Protein: 13 g; Fat: 3 g; Sodium: 319 mg; Cholesterol: 8 mg; Carbohydrates: 25 g; Exchanges: 1/2 Bread/Starch, 1 Vegetable, 3/4 Low-Fat Milk
MILK CHOCOLATE CRUNCH

Servings: 54 (1-inch) squares

View recipe: http://diabeticgourmet.com/recipes/html/61.shtml

Source: Family Circle's All Time Favorite Recipes

Ingredients

2 milk chocolate bars (7 ounces each), chopped

1-1/2 cups crisp rice cereal

1 cup dark raisins

Directions

Line bottom of an 8x8x2 inch pan with aluminum foil; smooth out wrinkles.

Place chocolate in a microwave-safe bowl. Microwave at 100% power, checking every 30 seconds, until melted. Stir chocolate until smooth.

Stir cereal and raisins into chocolate until well combined. Spread mixture evenly in prepared pan. Refrigerate about 2 hours or until mixture is firm.

Invert pan onto a work surface; remove pan and peel off aluminum foil. Cut into squares and serve. Squares can be stored in an airtight container in refrigerator up to 2 weeks.

Nutritional Information Per Serving: Calories: 52; Protein: 1 g; Fat: 2 g; Carbohydrates: 7 g; Exchanges: 1/2 Starch/Bread

LENTIL AND RICE STUFFED SQUASH

Yield: 6 servings

Serving size: halved zucchini

Find this recipe at: http://diabeticgourmet.com/recipes/html/783.shtml

Ingredients

1/2 cup brown basmati rice

1/3 cup French green lentils

2 cups fat-free vegetable broth

3 large summer squash (about 2-2 1/2 lb.), halved

1 Tbsp. extra virgin olive oil

2/3 cup finely chopped red onion

2 garlic cloves, finely chopped 3 whole scallions, chopped

3 cups escarole, rolled up and sliced thin

1-2 Tbsp. finely-chopped fresh dill (optional)

1/4 cup chopped flat-leaf parsley

1/8 tsp. red pepper flakes, optional

Salt and freshly-ground black pepper

6 Tbsp. crumbled feta cheese

Directions

Combine the rice, lentils and vegetable broth in a deep saucepan with 1/2 cup water. Cook, covered, until the rice and lentils are tender, about 45 minutes. Drain and transfer to a mixing bowl.

If using yellow squash, cut off the necks. Scoop out the seeds with a spoon. In a large pot of boiling water, cook the squash 4 minutes. Drain and transfer to a bowl of ice-cold water. When completely cooled, pat the squash dry and set aside.

Place a rack in the center of the oven. Preheat the oven to 350 degrees.

Heat the oil in a pan over medium-high heat until hot. Sauté the onion 3 minutes. Add the garlic and scallions. Cook until the onion is soft, about 5 minutes. Stir in the escarole and pepper flakes (if using). Cook until the escarole is wilted and bright green, about 5 minutes. Stir the vegetables into the rice mixture. Mix in the dill and parsley. Season to taste with salt and pepper.

In a baking dish just large enough to hold them, arrange the squash. Spoon in the filling, generously mounding it. Sprinkle on the feta. Pour 1/2 cup water into the baking dish.

Bake, uncovered, until the cheese is soft, about 20 minutes. Serve warm or at room temperature, or refrigerate, covered in foil, until ready to use. Reheat before serving.

Nutritional Information Per Serving: Calories: 173; Protein: 7 g; Fat: 5 g; Sodium: 240 mg; Saturated Fat: 2 g; Dietary Fiber: 5 g; Carbohydrates: 27 g; Exchanges: 2 Bread/Starch, 1 Reduced-Fat Milk, 1 Fat

Meatless Monday

It's Meatless Monday. Here are today's six diabetic and vegetarian recipes to get you through the da, including Spring Vegetable Pilaf and Vegetarian Curry. Enjoy!

RATATOUILLE

This recipe begins, “Ratatouille, a specialty of the Provence region of France, is a popular and versatile dish that uses large amounts of produce. The tomatoes and eggplant create a juicy, stew-like sauce that accentuates the flavors of basil and garlic. Serve it hot as a side dish or over a grain for an entree. This version also tastes great when served cold.”

Serves 4

Source: AICR

Find this recipe at: http://diabeticgourmet.com/recipes/html/230.shtml

Ingredients

1 small eggplant, cut into 1/2-inch cubes

Salt and freshly ground black pepper

2 Tbsp. extra virgin olive oil

2 large red bell peppers, seeded and cut into 3/4-inch pieces

4 small zucchini, sliced

1 onion, coarsely chopped

4 cloves garlic, minced

1 lb. tomatoes, chopped, OR 1 can (28 oz.) whole tomatoes, drained and chopped

1/3 cup chopped fresh basil

Directions

Sprinkle eggplant lightly with salt and let drain in colander for 30 minutes. Pat dry.

In non-stick skillet heat 1 tablespoon oil over medium-high heat. Add eggplant. Stir and cook until soft and browned, about 6 to 7 minutes. Transfer eggplant to bowl.

Add remaining oil to pan and heat until hot. Add red peppers, zucchini, onion and garlic. Cook vegetables, stirring, until tender, about 3 to 5 minutes.

Mix in tomatoes, basil and eggplant. Stirring occasionally, cook on low heat 15 to 20 minutes or until all vegetables are very tender. Add salt and pepper to taste.

Nutritional Information Per Serving: Calories: 123; Protein: 4 g; Fat: 5 g; Sodium: 200 mg; Carbohydrates: 19 g; Exchanges: 3-1/2 Vegetable; 1 Fat

COLORFUL COLESLAW

Yield: 4 servings

Source: Secrets of Good-Carb Low-Carb Living

Find this recipe at: http://diabeticgourmet.com/recipes/html/740.shtml

Ingredients

1 cup thinly sliced green cabbage

1 cup thinly sliced red cabbage

1 medium carrot shredded with a potato peeler, or 1/2 cup precut matchstick carrots

Dressing Ingredients:

1 tablespoon white wine vinegar

1 tablespoon extra-virgin olive oil or canola oil

1 teaspoon honey

1 teaspoon Dijon mustard

1/2 teaspoon dried dill

1/4 teaspoon salt

1/8 teaspoon ground black pepper

Directions

Place the cabbage and carrots in a medium bowl, and toss to mix.

Combine the dressing ingredients in a small bowl and whisk to mix well. Pour the dressing over the salad and toss again.

Serve immediately or cover and chill until ready to serve.

Nutritional Information Per Serving: Calories: 52; Protein: 0.8 g; Fat: 3.6 g; Sodium: 187 mg; Cholesterol: 0 mg; Saturated Fat: 0.5 g; Dietary Fiber: 1.2 g; Carbohydrates: 5 g; Exchanges: 1 Vegetable, 1/2 Fat

SPRING VEGETABLE PILAF

Yield: 7 servings

Source: Secrets of Good-Carb Low-Carb Living

Find this recipe at: http://diabeticgourmet.com/recipes/html/741.shtml

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; Protein: 3.6 g; Fat: 2.8 g; Sodium: 149 mg; Cholesterol: 0 mg; Saturated Fat: 0.4 g; Dietary Fiber: 2.8 g; Carbohydrates: 23 g; Exchanges: 1-1/2 Bread/Starch, 1/2 Fat, 1/2 Vegetable

EASY-TO-BE GREEN GAZPACHO

This recipe begins, “Who said gazpacho must be made with tomatoes? The following green gazpacho makes use of leafy greens and other vegetables in a tangy combination.”

Makes 5-2/3 cups or 6 servings.

Source: AICR

Find this recipe at: http://diabeticgourmet.com/recipes/html/234.shtml

Ingredients

1 cup fat-free chicken or vegetable broth

1 can (28 oz.) tomatillos, drained

1 medium cucumber, peeled, seeded and coarsely chopped

1/2 cup packed baby spinach leaves

12 cups packed romaine or other dark green lettuce leaves, chopped

1/2 medium green bell pepper, seeded and chopped

1/2 mild white onion, like Bermuda or Vidalia, chopped

2 Tbsp. chopped fresh cilantro leaves

1 clove garlic, chopped

1 Tbsp. canned diced green chilies

1 Tbsp. extra virgin olive oil

Juice of 1 lime, or to taste

1/4 tsp. cumin powder

1/4 tsp. sugar

2 slices bread (crusts removed), cubed*

Salt to taste, if desired

Hot sauce to taste, if desired

1/4 cup finely minced chives, for garnish

Directions

Place first 10 ingredients in blender and puree until smooth. Add oil, lime juice, cumin, sugar and bread. Blend until smooth. Let mixture stand 2 minutes to allow bread to absorb liquid. Puree again until smooth. Season to taste with salt, hot sauce and more chilies and lime juice, if desired.

Transfer to bowl or pitcher and chill until very cold.

Before serving, check seasoning and add more, as desired. Garnish with chives, if desired, and serve.

* Either white or soft whole-wheat bread can be used.

Nutritional Information Per Serving: Calories: 97; Protein: 4 g; Fat: 4 g; Sodium: 324 mg; Carbohydrates: 12 g; Exchanges: 1/2 Starch, 1 Vegetable, 1 Fat

VEGETARIAN CURRY

This is from Diabetic Connect.

View this online at http://www.diabeticconnect.com/diabetic-recipes/general/292-vegetarian-curry

Ingredients

3 potatoes chopped

1 cauliflower chopped

1 1/2 cup green peas

3 tomatoes chopped

3/4 tsp tumeric

1/2 tsp chili powder

1 1/2 tsp cumin

1 tsp curry

1 cup of water

Directions

Place all ingredients in a crock pot or slow cooker. Cook on low for five to six hours.

Nutritional Facts:Servings: 3; calories 125; cholesterol 0 mg;sodium 23 mg;total carbs 26 g; dietary fiber 6 g; protein 5 g

SPINACH AND BROWN RICE CASSEROLE

Servings: 8

Source: The New American Heart Association Cookbook

Find this recipe at: http://diabeticgourmet.com/recipes/html/237.shtml

Ingredients

Vegetable Oil spray

10 ounces fresh spinach OR 10-oz package frozen no-salt-added chopped spinach, thawed

3 cups cooked brown rice (about 1 cup uncooked)

2 cups nonfat or low-fat cottage cheese

Egg substitute equivalent to 1 egg or 1 egg

1 tablespoon all-purpose flour

1 tablespoon grated Parmesan cheese

1/2 teaspoon dried thyme, crumbled

Pepper to taste

1 teaspoon light margarine

1-1/2 cups chopped onion (3 medium)

3 medium cloves, garlic, minced, or 1-1/2 tsp bottled minced garlic

8 ounces fresh mushrooms, sliced (2 to 2-1/2 cups)

3 tablespoons grated Parmesan cheese

2 tablespoons sunflower seeds

Directions

Preheat oven to 375F. Lightly spray a 13x9x2-inch pan with vegetable oil spray.

If using fresh spinach, remove large stems and tear leaves into bite-size pieces. If using frozen spinach, squeeze out moisture. Set aside.

In a large bowl, combine rice, cottage cheese, egg substitute, flour, 1 tablespoon Parmesan, thyme, and pepper. Set aside.

In a large saucepan, melt margarine over medium-high heat. Saute onions and garlic until onion is translucent, 2 to 3 minutes. Reduce heat to low and add spinach and mushrooms. Cook, covered, for 3 to 5 minutes.

Add cottage cheese mixture and blend well. Spoon mixture into pan and sprinkle with 3 tablespoons Parmesan and sunflower seeds. Bake, uncovered, for 25 to 30 minutes.

Nutritional Information Per Serving: Calories: 182; Protein: 13 g; Fat: 3 g; Sodium: 319 mg; Cholesterol: 8 mg; Carbohydrates: 25 g; Exchanges: 1/2 Bread/Starch, 1 Vegetable, 3/4 Low-Fat Milk

Meatless Monday

Since it's Monday, I'm adding Meatless Monday to Diabetic Delights. That said, here are today's six vegetarian diabetic recipes to try out. Enjoy!

Enjoy!

GREEN BEANS WITH MUSHROOMS

Servings: 6

View recipe: 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

GOLDEN PEANUT BUTTER COOKIES

Yield: 40 cookies

Serving size: 1 cookie

Source: The Complete Diabetes Prevention Plan

Find this recipe at: http://diabeticgourmet.com/recipes/html/787.shtml

Ingredients

1 cup whole-wheat pastry flour

3/4 cup oat flour

Sugar substitute equal to 1/4 cup sugar

3/4 teaspoon baking soda

3/4 teaspoon baking powder

2/3 cup peanut butter

1/4 cup plus 2 tablespoons margarine or butter

3/4 cup light brown sugar

1/4 cup fat-free egg substitute

2 tablespoons pure maple syrup

1 teaspoon vanilla extract

Directions

Preheat oven to 350 degrees F.

Combine the flours, sugar substitute, baking soda, and baking powder in a bowl and stir to mix well. Set aside.

Combine the peanut butter, margarine, and brown sugar in a large bowl and beat with an electric mixer to mix well. Beat in the egg substitute, maple syrup, and vanilla extract. Add the flour mixture to the peanut butter mixture and beat to mix well.

Shape level teaspoonfuls of the dough into balls and arrange 1-1/2 inches apart on ungreased baking sheets. Flatten each cookie to 1/4 -inch thickness by crisscrossing with the tines of a fork. Dip the tines of the fork lightly in sugar between each cookie if desired.

Bake for 10 to 12 minutes, until the bottoms of the cookies are golden brown. Remove the cookies and let sit for 2 minutes. Transfer the cookies to wire racks to cool completely.

Nutritional Information Per Serving: Calories: 77; Protein: 2 g; Fat: 4 g; Sodium: 82 mg; Cholesterol: 0 mg; Saturated Fat: 0.7 g; Dietary Fiber: 0.9 g; Carbohydrates: 9 g; Exchanges: 1/2 Carbohydrate, 1 Fat

DUTCH APPLE PIE

Servings: 12

View recipe: http://diabeticgourmet.com/recipes/html/50.shtml

Ingredients

1/4 cup flour

1/2 cup quick cooking oats

1/2 teaspoon cinnamon

5 cup sliced baking apples

Sweetener equal to 1/2 cup sugar

1/2 cup unsweetened frozen apple juice concentrate

Pie crust for 1 crust pie

Topping:

1/4 cup flour

1/2 cup quick cooking oats

Sweetener to equal 1/2 cup brown sugar

1 teaspoon cinnamon

1 package sugarfree instant vanilla pudding mix

1/2 cup butter or margarine

Directions

Mix flour, oats, cinnamon, and sweetener with a fork.

Pour over sliced apples and mix well.

Pour apple juice over top of apples and mix well again.

Put apple mixture in pie crust; set aside.

For topping:

Mix dry ingredients with fork.

Add butter and cut into dry ingredients with a pastry blender or 2 knives until it resembles coarse crumbs, Pour mixture over pie filling and press down evenly over apples.

Bake at 400 degrees for 45-55 minutes.

Nutritional Information Per Serving: Calories: 251; Fat: 12 g; Sodium: 238 mg; Cholesterol: 5 mg ; Carbohydrates: 25 g

LENTIL AND RICE STUFFED SQUASH

Yield: 6 servings

Serving size: halved zucchini

Find this recipe at: http://diabeticgourmet.com/recipes/html/783.shtml

Ingredients

1/2 cup brown basmati rice

1/3 cup French green lentils

2 cups fat-free vegetable broth

3 large summer squash (about 2-2 1/2 lb.), halved

1 Tbsp. extra virgin olive oil

2/3 cup finely chopped red onion

2 garlic cloves, finely chopped 3 whole scallions, chopped

3 cups escarole, rolled up and sliced thin

1-2 Tbsp. finely-chopped fresh dill (optional)

1/4 cup chopped flat-leaf parsley

1/8 tsp. red pepper flakes, optional

Salt and freshly-ground black pepper

6 Tbsp. crumbled feta cheese

Directions

Combine the rice, lentils and vegetable broth in a deep saucepan with 1/2 cup water. Cook, covered, until the rice and lentils are tender, about 45 minutes. Drain and transfer to a mixing bowl.

If using yellow squash, cut off the necks. Scoop out the seeds with a spoon. In a large pot of boiling water, cook the squash 4 minutes. Drain and transfer to a bowl of ice-cold water. When completely cooled, pat the squash dry and set aside.

Place a rack in the center of the oven. Preheat the oven to 350 degrees.

Heat the oil in a pan over medium-high heat until hot. Sauté the onion 3 minutes. Add the garlic and scallions. Cook until the onion is soft, about 5 minutes. Stir in the escarole and pepper flakes (if using). Cook until the escarole is wilted and bright green, about 5 minutes. Stir the vegetables into the rice mixture. Mix in the dill and parsley. Season to taste with salt and pepper.

In a baking dish just large enough to hold them, arrange the squash. Spoon in the filling, generously mounding it. Sprinkle on the feta. Pour 1/2 cup water into the baking dish.

Bake, uncovered, until the cheese is soft, about 20 minutes. Serve warm or at room temperature, or refrigerate, covered in foil, until ready to use. Reheat before serving.

Nutritional Information Per Serving: Calories: 173; Protein: 7 g; Fat: 5 g; Sodium: 240 mg; Saturated Fat: 2 g; Dietary Fiber: 5 g; Carbohydrates: 27 g; Exchanges: 2 Bread/Starch, 1 Reduced-Fat Milk, 1 Fat

MILK CHOCOLATE CRUNCH

Servings: 54 (1-inch) squares

View recipe: http://diabeticgourmet.com/recipes/html/61.shtml

Source: Family Circle's All Time Favorite Recipes

Ingredients

2 milk chocolate bars (7 ounces each), chopped

1-1/2 cups crisp rice cereal

1 cup dark raisins

Directions

Line bottom of an 8x8x2 inch pan with aluminum foil; smooth out wrinkles.

Place chocolate in a microwave-safe bowl. Microwave at 100% power, checking every 30 seconds, until melted. Stir chocolate until smooth.

Stir cereal and raisins into chocolate until well combined. Spread mixture evenly in prepared pan. Refrigerate about 2 hours or until mixture is firm.

Invert pan onto a work surface; remove pan and peel off aluminum foil. Cut into squares and serve. Squares can be stored in an airtight container in refrigerator up to 2 weeks.

Nutritional Information Per Serving: Calories: 52; Protein: 1 g; Fat: 2 g; Carbohydrates: 7 g; Exchanges: 1/2 Starch/Bread

SPINACH AND BROWN RICE CASSEROLE

Servings: 8

Source: The New American Heart Association Cookbook

Find this recipe at: http://diabeticgourmet.com/recipes/html/237.shtml

Ingredients

Vegetable Oil spray

10 ounces fresh spinach OR 10-oz package frozen no-salt-added chopped spinach, thawed

3 cups cooked brown rice (about 1 cup uncooked)

2 cups nonfat or low-fat cottage cheese

Egg substitute equivalent to 1 egg or 1 egg

1 tablespoon all-purpose flour

1 tablespoon grated Parmesan cheese

1/2 teaspoon dried thyme, crumbled

Pepper to taste

1 teaspoon light margarine

1-1/2 cups chopped onion (3 medium)

3 medium cloves, garlic, minced, or 1-1/2 tsp bottled minced garlic

8 ounces fresh mushrooms, sliced (2 to 2-1/2 cups)

3 tablespoons grated Parmesan cheese

2 tablespoons sunflower seeds

Directions

Preheat oven to 375F. Lightly spray a 13x9x2-inch pan with vegetable oil spray.

If using fresh spinach, remove large stems and tear leaves into bite-size pieces. If using frozen spinach, squeeze out moisture. Set aside.

In a large bowl, combine rice, cottage cheese, egg substitute, flour, 1 tablespoon Parmesan, thyme, and pepper. Set aside.

In a large saucepan, melt margarine over medium-high heat. Saute onions and garlic until onion is translucent, 2 to 3 minutes. Reduce heat to low and add spinach and mushrooms. Cook, covered, for 3 to 5 minutes.

Add cottage cheese mixture and blend well. Spoon mixture into pan and sprinkle with 3 tablespoons Parmesan and sunflower seeds. Bake, uncovered, for 25 to 30 minutes.

Nutritional Information Per Serving: Calories: 182; Protein: 13 g; Fat: 3 g; Sodium: 319 mg; Cholesterol: 8 mg; Carbohydrates: 25 g; Exchanges: 1/2 Bread/Starch, 1 Vegetable, 3/4 Low-Fat Milk

Wednesday Recipes

I'm planning to make a few changes here over the next few weeks...A little chattier, more photos, maybe one or two highlighted recipes and five or six accompanying recipes...But then, I think the changes will make a better blog, all the way around.

In the meantime, here are today's six diabetic (and vegetarian) recipes to try out. Enjoy!

ALMOND BISCOTTI

Servings: 32

View recipe: http://diabeticgourmet.com/recipes/html/39.shtml

Ingredients

1/4 cup finely chopped almonds

1/2 cup sugar

2 tablespoons margarine

4 egg whites, lightly beaten

2 teaspoons almond extract

2 cups all-purpose flour

2 teaspoons baking powder

1/4 teaspoon salt

Directions

Preheat oven to 375 degree F. Place almonds in a small baking pan. Bake 7 to 8 minutes until golden brown (watch carefully to avoid burning). Set aside.

Beat sugar and margarine in medium bowl with electric mixer until smooth. Add egg whites and almond extract; mix well. Combine flour, baking powder and salt in large bowl; mix well. Stir egg white mixture and almonds into flour mixture until well blended.

Spray two 9x5-inch loaf pans with non-stick cooking spray. Evenly divide dough between prepared pans. Spread dough evenly over bottoms of pans with wet fingertips.

Bake 15 minutes or until knife inserted into centers comes out clean.

Remove from oven and turn onto cutting board. As soon as loaves are cool enough to handle, cut each into 16 (1/2-inch thick) slices. Place slices on baking sheets covered with parchment paper or sprayed with cooking spray.

Bake 5 minutes; turn over. Bake 5 minutes more or until golden brown. Serve warm or cool completely and store in airtight container.

Nutritional Information Per Serving: Calories: 56; Protein: 1 g; Fat: 1 g; Carbohydrates: 9 g; Exchanges: 1/2 Starch/Bread; 1/2 Fat

CONFETTI BEAN SALAD

Servings: 6

View: http://diabeticgourmet.com/recipes/html/43.shtml

Source: The Diabetic Newsletter

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

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

SPINACH AND BROWN RICE CASSEROLE

Servings: 8

Source: The New American Heart Association Cookbook

Find this recipe at: http://diabeticgourmet.com/recipes/html/237.shtml

Ingredients

Vegetable Oil spray

10 ounces fresh spinach OR 10-oz package frozen no-salt-added chopped spinach, thawed

3 cups cooked brown rice (about 1 cup uncooked)

2 cups nonfat or low-fat cottage cheese

Egg substitute equivalent to 1 egg or 1 egg

1 tablespoon all-purpose flour

1 tablespoon grated Parmesan cheese

1/2 teaspoon dried thyme, crumbled

Pepper to taste

1 teaspoon light margarine

1-1/2 cups chopped onion (3 medium)

3 medium cloves, garlic, minced, or 1-1/2 tsp bottled minced garlic

8 ounces fresh mushrooms, sliced (2 to 2-1/2 cups)

3 tablespoons grated Parmesan cheese

2 tablespoons sunflower seeds

Directions

Preheat oven to 375F. Lightly spray a 13x9x2-inch pan with vegetable oil spray.

If using fresh spinach, remove large stems and tear leaves into bite-size pieces. If using frozen spinach, squeeze out moisture. Set aside.

In a large bowl, combine rice, cottage cheese, egg substitute, flour, 1 tablespoon Parmesan, thyme, and pepper. Set aside.

In a large saucepan, melt margarine over medium-high heat. Saute onions and garlic until onion is translucent, 2 to 3 minutes. Reduce heat to low and add spinach and mushrooms. Cook, covered, for 3 to 5 minutes.

Add cottage cheese mixture and blend well. Spoon mixture into pan and sprinkle with 3 tablespoons Parmesan and sunflower seeds. Bake, uncovered, for 25 to 30 minutes.

Nutritional Information Per Serving: Calories: 182; Protein: 13 g; Fat: 3 g; Sodium: 319 mg; Cholesterol: 8 mg; Carbohydrates: 25 g; Exchanges: 1/2 Bread/Starch, 1 Vegetable, 3/4 Low-Fat Milk

CHILLED TOMATO SOUP

Prep Time: 15 Minutes - Cost: $

Servings: 4 - Difficulty Level: 2

Source: Family Circle's "All-time Favorite Recipes"

Find this recipe at: http://diabeticgourmet.com/recipes/html/84.shtml

Ingredients

3/4 cup finely diced, seeded, unpeeled cucumber

1/2 cup chopped fresh basil

1/4 cup finely chopped red onion

2 tablespoons extra-virgin olive oil

3 pounds tomatoes, chopped

3 tablespoons balsamic vinegar

2 teaspoons salt

1/2 teaspoon black pepper

Directions

Combine 1/4 cup cucumber, 2 tablespoons basil, 2 tablespoons onion and 2 teaspoons oil in a small bowl.

Working in batches, puree tomatoes, vinegar, salt, pepper and remaining cucumber, basil and onion in a food processor or blender. Serve immediately or refrigerate. Garnish with diced cucumber-onion mixture. Drizzle each serving with 1 teaspoon olive oil (optional).

Nutritional Information Per Serving: Calories: 143; Protein: 3 g; Fat: 8 g; Carbohydrates: 19 g; Exchanges: 1-1/4 Starch, 1 Low-Fat Meat, 1 Fat

CORN AND TOMATO POLENTA

Servings: 6

Find this recipe at: http://diabeticgourmet.com/recipes/html/183.shtml

Ingredients

1 quart water

1/4 teaspoon salt

1 cup yellow cornmeal

1/2 cup Tomato Sauce

1 teaspoon dried leaf oregano

1/2 cup whole-kernel corn and drained

1/2 teaspoon crushed red pepper flakes

Pepper to taste

Directions

In a heavy 3-quart saucepan, bring water and salt to a boil.

Slowly pour cornmeal into saucepan so that water does not stop boiling, stir to keep smooth.

Reduce heat and simmer 20 to 25 minutes, stirring often until mixture is stiff.

Meanwhile, in a small saucepan, heat tomato sauce, oregano, corn, hot pepper flakes and pepper.

When cornmeal is stiff, turn half into a serving dish and top with half the sauce.

Layer remaining cornmeal and sauce and let rest to 5 to 10 minutes.

Cut in squares and serve.

Nutritional Information Per Serving: Calories: 105; Sodium: 208 mg; Cholesterol: 0 mg; Carbohydrates: 23 g; Exchanges: 1-1/2 Starch/Bread