It's time for another Meatless Monday. Today's six vegetarian (and diabetic-friendly) recipes include Teriyaki Tofu Kabobs and Stuffed Sweet Potatoes with Curried Chickpeas. Enjoy!
CHEESE AND RICE STUFFED PEPPERS
Recipe Yield: Yield: 4 servings
Source: The New Family Cookbook for People with Diabetes
Book Title: The New Family Cookbook for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/cheese-and-rice-stuffed-peppers.
Ingredients
4 medium green bell peppers
2 cups cooked rice
1 cup (4 ounces) shredded reduced-fat Cheddar cheese
2 tablespoons chopped fresh parsley
1/2 teaspoon salt
1/8 teaspoon freshly ground pepper
Directions
Preheat the oven to 300 degrees F.
Slice off the tops of the peppers. Wash the peppers and remove the cores and seeds. Stand the pepper cups upright in a saucepan containing 1/2 cup boiling water. Cover tightly and allow steam 5 minutes. Remove and drain.
In a large bowl, mix together the rice, cheese parsley, salt, and ground pepper. Divide the mixture and stuff each pepper.
Stand the peppers in a loaf pan or cupcake tins. Bake for about 15 minutes, until the filling is hot and the cheese melts.
Nutritional Information Per Serving: Calories: 222; Fat: 4 g; Sodium: 455 mg; Cholesterol: 15 mg; Protein: 12 g; Carbohydrates: 31 g
Diabetic Exchanges: 1-1/2 Starch, 2 Vegetable, 1 Lean Meat
A-TASTE-OF-CALIFORNIA SLAW
Yield: 8 servings (4 cups)
Source: "The New Family Cookbook for People with Diabetes"
Info: http://diabeticgourmet.com/book_archive/details/26.shtml
Ingredients
Slaw:
2 cups (8 ounces) shredded cabbage
2 green onions with green tops, sliced
1/2 cup sliced celery
1/2 cup thinly sliced carrot
2 ounces provolone cheese, cut into thin strips
1 clove garlic, minced
1 small jalapeno pepper, seeded and minced
1/2 red bell pepper, cored, seeded, and cut into thin strips
1/8 teaspoon celery seed
Dressing:
One 8 ounce carton plain low-fat yogurt
1 teaspoon Dijon mustard
1 teaspoon fresh lemon juice
1/4 teaspoon salt
1/8 teaspoon ground white pepper
Directions
Combine the slaw ingredients in a large bowl. In another bow, mix all the ingredients for the dressing; pour over the vegetables and toss. Chill several hours before serving for the flavors to blend.
Nutritional Information Per Serving (1/2 cup): Calories: 60, Fat: 2 g, Cholesterol: 7 mg, Sodium: 177 mg, Carbohydrate: 6 g, Dietary Fiber: 1 g, Sugars: 4 g, Protein: 4 g
Diabetic Exchanges: 1 Vegetable, 1/2 Fat
WARM MOLE BEAN DIP
Yield: Makes 8 servings.
View recipe: http://diabeticgourmet.com/recipes/html/706.shtml
Ingredients
1 Tbsp. tomato paste
1 small tomato, seeded and chopped
1/2 cup mild, medium or hot chunky salsa
2 Tbsp. chopped cilantro
1/2 tsp. salt, or to taste
3/4 cup (3 ounces), shredded, reduced-fat Jack cheese
One (15-ounce) can pinto beans, rinsed and drained
2 tsp. canola oil
1/2 cup finely chopped onion
1 small jalapeno pepper, seeded and finely chopped
1 tsp. chili powder
1 tsp. unsweetened cocoa powder
1 tsp. ground cumin
1 tsp. dried oregano
Directions
Preheat the oven to 400 degrees.
Coat a 9-inch pie plate with cooking spray and set aside.
In a food processor, whirl beans until pureed but still slightly lumpy. Scoop beans into a mixing bowl and set aside.
In medium skillet, heat oil over medium heat. Saute onion and jalapeno until onion is soft, 5 minutes. Add chili powder, cocoa, cumin, and oregano, and cook, stirring, until fragrant, 1 minute. Mix in tomato paste and cook for 30 seconds. Add contents of the pan to the pureed beans.
Add tomato, salsa, cilantro and salt, to beans and mix to combine all ingredients. Spread bean mixture in an even layer in the prepared pan. Sprinkle cheese over the top.
Bake until cheese is melted and bubbly and beans are heated through, 12 to 15 minutes. Serve immediately, accompanied by a bowl of baked tortilla chips.
Nutritional Information Per Serving: Calories: 100; Protein: 5 g; Fat: 3.5 g; Sodium: 370 mg; Saturated Fat: 1.5 g; Dietary Fiber: 3 g; Carbohydrates: 11 g
TERIYAKI TOFU KABOBS
Recipe Yield: Yield 4 servingsServing Size: 2 skewers
Source: The Diabetes Food and Nutrition Bible
Book Title: The Diabetes Food and Nutrition Bible
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/teriyaki-tofu-kabobs.
Ingredients
8 bamboo skewers
3/4 pound extra firm tofu, drained and cut into 32 cubes
1 red pepper, cut into 16 squares
1 cup canned pineapple chunks, reserve 1/2 cup juice
1 tablespoon lite soy sauce
1 clove garlic
2 teaspoons minced ginger
Directions
Soak skewers in water for 30 minutes to keep them from burning as you cook the skewers.
Meanwhile, put the tofu, red pepper, and pineapple chunks in a plastic bag or container with a lid. Add reserved pineapple juice, soy sauce, garlic, and ginger. Marinate for at least 30 minutes.
Drain, reserving marinade to baste. Thread the tofu, red pepper, and pineapple on the skewers.
Prepare an outdoor grill or oven broiler with the rack set 6 inches from the heat source. Grill or broil the kabobs about 5 minutes per side, basting with the marinade. Serve with brown rice.
Nutritional Information Per Serving: Calories: 107; Fat: 2 g; Sodium: 147 mg; Protein: 7 g; Carbohydrates: 17 g
Diabetic Exchanges: 1 Carbohydrate, 1 Very Lean Meat
STUFFED SWEET POTATOES WITH CURRIED CHICKPEAS
From Renew (by United Healthcare).
This begins, “These sweet potatoes — prepared by a smart shortcut in the microwave — are packed with flavor and make a satisfying main dish in a hurry. Low-glycemic foods such as sweet potatoes, chickpeas and kale can help regulate blood glucose levels.”
View this online at https://www.medicare.uhc.com/Healthlineu/health/uhcarticle/hwal-sweet-potato-curried-chickpeas.
Ingredients
4 medium sweet potatoes, scrubbed
1 teaspoon olive oil
1 (15-ounce) can unsalted chickpeas, drained and rinsed
1/2 teaspoon salt
1/2 teaspoon black pepper
1/2 teaspoon curry powder
2 cups baby kale leaves
1/4 cup cilantro, chopped
Yogurt Sauce
1/2 cup plain Greek yogurt
1 teaspoon olive oil
1 teaspoon lemon juice
1/4 teaspoon garlic powder
1/4 teaspoon turmeric or curry powder
1/4 teaspoon salt
Directions
Pierce the sweet potatoes several times with a fork, then place them on a microwave-safe plate. Microwave on high 10-12 minutes, or until tender. In a large pan or skillet, heat oil over medium heat. Add chickpeas, salt, pepper and curry powder. Cook 5-6 minutes or until heated through. Add kale to skillet and cook 2-3 minutes or until wilted. In a small bowl, combine yogurt sauce ingredients. Cut open each sweet potato; top with chickpea mixture and yogurt sauce. Garnish with cilantro.
Serves 4. Calories: 239, Total fat: 3g, Saturated fat: 1.2g, Cholesterol: 1.3mg, Sodium: 478mg, Carbs: 45g, Dietary fiber: 10.2g, Sugars: 6g, Protein: 9g
ITALIAN LEMON COOKIES
Recipe Yield: Yield: 27 ServingsServing Size: 2 cookies
Source: Splenda
Recipe and image appear courtesy of Splenda.
You can view this online at https://diabeticgourmet.com/diabetic-recipes/italian-lemon-cookies.
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.
Notes:
These delicate lemon cookies have excellent flavor and an interesting texture. They are perfect for adding variety to a cookie tray.
Nutritional Information Per Serving: Calories: 160; Fat: 7 g; Saturated Fat: 4 g; Fiber: 1 g; Sodium: 55 mg; Cholesterol: 30 mg; Protein: 2 g; Carbohydrates: 19 g; Sugars: 7 g
Showing posts with label Stuffed Sweet Potatoes with Curried Chickpeas. Show all posts
Showing posts with label Stuffed Sweet Potatoes with Curried Chickpeas. Show all posts
Monday, January 9, 2023
Monday, October 24, 2022
Meatless Monday
I realize it's been a while, but I'm back, at least temporarily.
It's time for Meatless Monday. Today's offerings include Stuffed Sweet Potatoes with Curried Chickpeas and Sugar Snap Peas and Carrots. Enjoy!
BLACK BEAN VEGGIE BURGERS
This recipe begins, “Hearty, tasty and inexpensive, these black bean burgers taste great grilled or baked in the oven.”
This is from Diabetic Connect and can be found at http://www.diabeticconnect.com/diabetic-recipes/general/4711-black-bean-veggie-burgers.
Ingredients
1 (16 ounce) can black beans, drained and rinsed
1/2 green bell pepper, cut into 2 inch pieces
1/2 onion, cut into wedges
3 cloves garlic, peeled
1 egg
1 tablespoon chili powder
1 tablespoon cumin
1 teaspoon Thai chili sauce or hot sauce
1/2 cup bread crumbs
Directions
If grilling, preheat an outdoor grill for high heat, and lightly oil a sheet of aluminum foil. If baking, preheat oven to 375 degrees F (190 degrees C), and lightly oil a baking sheet.
In a medium bowl, mash black beans with a fork until thick and pasty.
In a food processor, finely chop bell pepper, onion, and garlic. Then stir into mashed beans.
In a small bowl, stir together egg, chili powder, cumin, and chili sauce.
Stir the egg mixture into the mashed beans. Mix in bread crumbs until the mixture is sticky and holds together. Divide mixture into four patties.
If grilling, place patties on foil, and grill about 8 minutes on each side. If baking, place patties on baking sheet, and bake about 10 minutes on each side.
Nutritional Facts: Servings: 4; Calories: 198; Total Fat: 3 g; Cholesterol: 53 mg; Sodium 607 mg; Total Carbohydrate: 33.1 g; Dietary Fiber: 9.8 g; Protein: 11.2 g
A-TASTE-OF-CALIFORNIA SLAW
Yield: 8 servings (4 cups)
Source: "The New Family Cookbook for People with Diabetes"
Info: http://diabeticgourmet.com/book_archive/details/26.shtml
Ingredients
Slaw:
2 cups (8 ounces) shredded cabbage
2 green onions with green tops, sliced
1/2 cup sliced celery
1/2 cup thinly sliced carrot
2 ounces provolone cheese, cut into thin strips
1 clove garlic, minced
1 small jalapeno pepper, seeded and minced
1/2 red bell pepper, cored, seeded, and cut into thin strips
1/8 teaspoon celery seed
Dressing:
One 8 ounce carton plain low-fat yogurt
1 teaspoon Dijon mustard
1 teaspoon fresh lemon juice
1/4 teaspoon salt
1/8 teaspoon ground white pepper
Directions
Combine the slaw ingredients in a large bowl. In another bow, mix all the ingredients for the dressing; pour over the vegetables and toss. Chill several hours before serving for the flavors to blend.
Nutritional Information Per Serving (1/2 cup): Calories: 60, Fat: 2 g, Cholesterol: 7 mg, Sodium: 177 mg, Carbohydrate: 6 g, Dietary Fiber: 1 g, Sugars: 4 g, Protein: 4 g
Diabetic Exchanges: 1 Vegetable, 1/2 Fat
TERIYAKI TOFU KABOBS
Recipe Yield: Yield 4 servingsServing Size: 2 skewers
Source: The Diabetes Food and Nutrition Bible
Book Title: The Diabetes Food and Nutrition Bible
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/teriyaki-tofu-kabobs.
Ingredients
8 bamboo skewers
3/4 pound extra firm tofu, drained and cut into 32 cubes
1 red pepper, cut into 16 squares
1 cup canned pineapple chunks, reserve 1/2 cup juice
1 tablespoon lite soy sauce
1 clove garlic
2 teaspoons minced ginger
Directions
Soak skewers in water for 30 minutes to keep them from burning as you cook the skewers.
Meanwhile, put the tofu, red pepper, and pineapple chunks in a plastic bag or container with a lid. Add reserved pineapple juice, soy sauce, garlic, and ginger. Marinate for at least 30 minutes.
Drain, reserving marinade to baste. Thread the tofu, red pepper, and pineapple on the skewers.
Prepare an outdoor grill or oven broiler with the rack set 6 inches from the heat source. Grill or broil the kabobs about 5 minutes per side, basting with the marinade. Serve with brown rice.
Nutritional Information Per Serving: Calories: 107; Fat: 2 g; Sodium: 147 mg; Protein: 7 g; Carbohydrates: 17 g
Diabetic Exchanges: 1 Carbohydrate, 1 Very Lean Meat
STUFFED SWEET POTATOES WITH CURRIED CHICKPEAS
From Renew (by United Healthcare).
This begins, “These sweet potatoes — prepared by a smart shortcut in the microwave — are packed with flavor and make a satisfying main dish in a hurry. Low-glycemic foods such as sweet potatoes, chickpeas and kale can help regulate blood glucose levels.”
View this online at https://www.medicare.uhc.com/Healthlineu/health/uhcarticle/hwal-sweet-potato-curried-chickpeas.
Ingredients
4 medium sweet potatoes, scrubbed
1 teaspoon olive oil
1 (15-ounce) can unsalted chickpeas, drained and rinsed
1/2 teaspoon salt
1/2 teaspoon black pepper
1/2 teaspoon curry powder
2 cups baby kale leaves
1/4 cup cilantro, chopped
Yogurt Sauce
1/2 cup plain Greek yogurt
1 teaspoon olive oil
1 teaspoon lemon juice
1/4 teaspoon garlic powder
1/4 teaspoon turmeric or curry powder
1/4 teaspoon salt
Directions
Pierce the sweet potatoes several times with a fork, then place them on a microwave-safe plate. Microwave on high 10-12 minutes, or until tender. In a large pan or skillet, heat oil over medium heat. Add chickpeas, salt, pepper and curry powder. Cook 5-6 minutes or until heated through. Add kale to skillet and cook 2-3 minutes or until wilted. In a small bowl, combine yogurt sauce ingredients. Cut open each sweet potato; top with chickpea mixture and yogurt sauce. Garnish with cilantro.
Serves 4. Calories: 239, Total fat: 3g, Saturated fat: 1.2g, Cholesterol: 1.3mg, Sodium: 478mg, Carbs: 45g, Dietary fiber: 10.2g, Sugars: 6g, Protein: 9g
SUGAR SNAP PEAS AND CARROTS
Recipe Yield: Makes 4 servings.
Source: AICR
Recipe and image appear courtesy of American Institute for Cancer Research
View this online at https://diabeticgourmet.com/diabetic-recipes/sugar-snap-peas-and-carrots.
Ingredients
1 tsp. canola oil
1 small garlic clove, minced
1 tsp. grated or minced ginger
8 oz. sugar snap peas
3 baby carrots, cut lengthwise in 8 strips
3 Tbsp. chicken or vegetable broth, or water
Salt and freshly ground black pepper, to taste
2 large basil leaves, cut crosswise in thin strips
Directopmss
Heat oil in a medium non-stick skillet over medium-high heat. Saute garlic and ginger until fragrant, about 30 seconds. Add peas and carrots to the pan, stirring to coat them with oil. Add broth or water. Cook, stirring occasionally, until peas are tender-crisp, about 4 minutes. Season to taste with salt and pepper. Mix in basil and serve.
Notes: Additional Info: 2 g. dietary fiber
Nutritional Information Per Serving: Calories: 47; Fat: 1 g; Sodium: 109 mg; Protein: 2 g; Carbohydrates: 7 g
Diabetic Exchanges: 1-1/2 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
View this online at 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
Other ingredients
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
It's time for Meatless Monday. Today's offerings include Stuffed Sweet Potatoes with Curried Chickpeas and Sugar Snap Peas and Carrots. Enjoy!
BLACK BEAN VEGGIE BURGERS
This recipe begins, “Hearty, tasty and inexpensive, these black bean burgers taste great grilled or baked in the oven.”
This is from Diabetic Connect and can be found at http://www.diabeticconnect.com/diabetic-recipes/general/4711-black-bean-veggie-burgers.
Ingredients
1 (16 ounce) can black beans, drained and rinsed
1/2 green bell pepper, cut into 2 inch pieces
1/2 onion, cut into wedges
3 cloves garlic, peeled
1 egg
1 tablespoon chili powder
1 tablespoon cumin
1 teaspoon Thai chili sauce or hot sauce
1/2 cup bread crumbs
Directions
If grilling, preheat an outdoor grill for high heat, and lightly oil a sheet of aluminum foil. If baking, preheat oven to 375 degrees F (190 degrees C), and lightly oil a baking sheet.
In a medium bowl, mash black beans with a fork until thick and pasty.
In a food processor, finely chop bell pepper, onion, and garlic. Then stir into mashed beans.
In a small bowl, stir together egg, chili powder, cumin, and chili sauce.
Stir the egg mixture into the mashed beans. Mix in bread crumbs until the mixture is sticky and holds together. Divide mixture into four patties.
If grilling, place patties on foil, and grill about 8 minutes on each side. If baking, place patties on baking sheet, and bake about 10 minutes on each side.
Nutritional Facts: Servings: 4; Calories: 198; Total Fat: 3 g; Cholesterol: 53 mg; Sodium 607 mg; Total Carbohydrate: 33.1 g; Dietary Fiber: 9.8 g; Protein: 11.2 g
A-TASTE-OF-CALIFORNIA SLAW
Yield: 8 servings (4 cups)
Source: "The New Family Cookbook for People with Diabetes"
Info: http://diabeticgourmet.com/book_archive/details/26.shtml
Ingredients
Slaw:
2 cups (8 ounces) shredded cabbage
2 green onions with green tops, sliced
1/2 cup sliced celery
1/2 cup thinly sliced carrot
2 ounces provolone cheese, cut into thin strips
1 clove garlic, minced
1 small jalapeno pepper, seeded and minced
1/2 red bell pepper, cored, seeded, and cut into thin strips
1/8 teaspoon celery seed
Dressing:
One 8 ounce carton plain low-fat yogurt
1 teaspoon Dijon mustard
1 teaspoon fresh lemon juice
1/4 teaspoon salt
1/8 teaspoon ground white pepper
Directions
Combine the slaw ingredients in a large bowl. In another bow, mix all the ingredients for the dressing; pour over the vegetables and toss. Chill several hours before serving for the flavors to blend.
Nutritional Information Per Serving (1/2 cup): Calories: 60, Fat: 2 g, Cholesterol: 7 mg, Sodium: 177 mg, Carbohydrate: 6 g, Dietary Fiber: 1 g, Sugars: 4 g, Protein: 4 g
Diabetic Exchanges: 1 Vegetable, 1/2 Fat
TERIYAKI TOFU KABOBS
Recipe Yield: Yield 4 servingsServing Size: 2 skewers
Source: The Diabetes Food and Nutrition Bible
Book Title: The Diabetes Food and Nutrition Bible
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/teriyaki-tofu-kabobs.
Ingredients
8 bamboo skewers
3/4 pound extra firm tofu, drained and cut into 32 cubes
1 red pepper, cut into 16 squares
1 cup canned pineapple chunks, reserve 1/2 cup juice
1 tablespoon lite soy sauce
1 clove garlic
2 teaspoons minced ginger
Directions
Soak skewers in water for 30 minutes to keep them from burning as you cook the skewers.
Meanwhile, put the tofu, red pepper, and pineapple chunks in a plastic bag or container with a lid. Add reserved pineapple juice, soy sauce, garlic, and ginger. Marinate for at least 30 minutes.
Drain, reserving marinade to baste. Thread the tofu, red pepper, and pineapple on the skewers.
Prepare an outdoor grill or oven broiler with the rack set 6 inches from the heat source. Grill or broil the kabobs about 5 minutes per side, basting with the marinade. Serve with brown rice.
Nutritional Information Per Serving: Calories: 107; Fat: 2 g; Sodium: 147 mg; Protein: 7 g; Carbohydrates: 17 g
Diabetic Exchanges: 1 Carbohydrate, 1 Very Lean Meat
STUFFED SWEET POTATOES WITH CURRIED CHICKPEAS
From Renew (by United Healthcare).
This begins, “These sweet potatoes — prepared by a smart shortcut in the microwave — are packed with flavor and make a satisfying main dish in a hurry. Low-glycemic foods such as sweet potatoes, chickpeas and kale can help regulate blood glucose levels.”
View this online at https://www.medicare.uhc.com/Healthlineu/health/uhcarticle/hwal-sweet-potato-curried-chickpeas.
Ingredients
4 medium sweet potatoes, scrubbed
1 teaspoon olive oil
1 (15-ounce) can unsalted chickpeas, drained and rinsed
1/2 teaspoon salt
1/2 teaspoon black pepper
1/2 teaspoon curry powder
2 cups baby kale leaves
1/4 cup cilantro, chopped
Yogurt Sauce
1/2 cup plain Greek yogurt
1 teaspoon olive oil
1 teaspoon lemon juice
1/4 teaspoon garlic powder
1/4 teaspoon turmeric or curry powder
1/4 teaspoon salt
Directions
Pierce the sweet potatoes several times with a fork, then place them on a microwave-safe plate. Microwave on high 10-12 minutes, or until tender. In a large pan or skillet, heat oil over medium heat. Add chickpeas, salt, pepper and curry powder. Cook 5-6 minutes or until heated through. Add kale to skillet and cook 2-3 minutes or until wilted. In a small bowl, combine yogurt sauce ingredients. Cut open each sweet potato; top with chickpea mixture and yogurt sauce. Garnish with cilantro.
Serves 4. Calories: 239, Total fat: 3g, Saturated fat: 1.2g, Cholesterol: 1.3mg, Sodium: 478mg, Carbs: 45g, Dietary fiber: 10.2g, Sugars: 6g, Protein: 9g
SUGAR SNAP PEAS AND CARROTS
Recipe Yield: Makes 4 servings.
Source: AICR
Recipe and image appear courtesy of American Institute for Cancer Research
View this online at https://diabeticgourmet.com/diabetic-recipes/sugar-snap-peas-and-carrots.
Ingredients
1 tsp. canola oil
1 small garlic clove, minced
1 tsp. grated or minced ginger
8 oz. sugar snap peas
3 baby carrots, cut lengthwise in 8 strips
3 Tbsp. chicken or vegetable broth, or water
Salt and freshly ground black pepper, to taste
2 large basil leaves, cut crosswise in thin strips
Directopmss
Heat oil in a medium non-stick skillet over medium-high heat. Saute garlic and ginger until fragrant, about 30 seconds. Add peas and carrots to the pan, stirring to coat them with oil. Add broth or water. Cook, stirring occasionally, until peas are tender-crisp, about 4 minutes. Season to taste with salt and pepper. Mix in basil and serve.
Notes: Additional Info: 2 g. dietary fiber
Nutritional Information Per Serving: Calories: 47; Fat: 1 g; Sodium: 109 mg; Protein: 2 g; Carbohydrates: 7 g
Diabetic Exchanges: 1-1/2 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
View this online at 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
Other ingredients
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
Monday, April 4, 2022
Meatless Monday
I realize I haven't posted here in a couple of weeks. I'm debating keeping this blog going, or, at least, cutting back some...
Anywho, today is Meatless Monday, showing that you can adhere to a vegetarian diet that happens to be diabetic-friendly. Today's offerings include Stuffed Sweet Potatoes with Curried Chickpeas and Teriyaki Tofu Kabobs. Enjoy!
MINESTRONE SOUP
Recipe Yield: Yield: 4 servings (about 1 cup each)
Source: Cooking with The Diabetic Chef
Book Title: Cooking with The Diabetic Chef
View this online at https://diabeticgourmet.com/diabetic-recipes/minestrone-soup.
Note: This originally called for chicken stock. But since I’m posting it on Meatless Monday, I changed it to veggie broth.
Ingredients
1/2 tablespoon olive oil
1/2 medium onion, finely diced
1/4 medium carrot, finely diced
1/4 stalk celery, finely diced
2/3 teaspoon garlic, minced
2 tablespoons leeks, finely diced
3 ounces (about 1/3 cup) canned tomatoes, chopped
1/2 medium zucchini, diced
1/4 teaspoon fresh thyme
3/4 teaspoon fresh oregano, minced
3 cups vegetable stock
3 ounces (about 1/2 cup) frozen spinach, chopped
3/4 cup white beans, cooked
1/4 teaspoon salt
1/8 teaspoon white pepper
1 teaspoon Parmesan cheese, grated
Directions
Heat the olive oil in a medium pot over medium heat. Add the onion, carrot, and celery. Cook until the vegetables are slightly tender, about 3-4 minutes.
Add the garlic and leek and cook for 1 minute. Add the tomato, zucchini, thyme, oregano, and chicken stock. Bring the liquid to a simmer for 20 minutes.
Add the spinach and white beans. Return the liquid to a simmer for 20 minutes. Season with the salt and white pepper. Serve immediately and garnish with the Parmesan cheese.
Notes: Additional info: Dietary Fiber: 5 g, Sugars: 3 g
Nutritional Information Per Serving: Calories: 110; Fat: 3 g; Sodium: 283 mg; Cholesterol: 3 mg; Protein: 7 g; Carbohydrates: 15 g
Diabetic Exchanges: 1 Starch, 1/2 Lean Meat, 1 Vegetable, 1/2 Fat
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
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
WARM MOLE BEAN DIP
Yield: Makes 8 servings.
View recipe: http://diabeticgourmet.com/recipes/html/706.shtml
Ingredients
1 Tbsp. tomato paste
1 small tomato, seeded and chopped
1/2 cup mild, medium or hot chunky salsa
2 Tbsp. chopped cilantro
1/2 tsp. salt, or to taste
3/4 cup (3 ounces), shredded, reduced-fat Jack cheese
One (15-ounce) can pinto beans, rinsed and drained
2 tsp. canola oil
1/2 cup finely chopped onion
1 small jalapeno pepper, seeded and finely chopped
1 tsp. chili powder
1 tsp. unsweetened cocoa powder
1 tsp. ground cumin
1 tsp. dried oregano
Directions
Preheat the oven to 400 degrees.
Coat a 9-inch pie plate with cooking spray and set aside.
In a food processor, whirl beans until pureed but still slightly lumpy. Scoop beans into a mixing bowl and set aside.
In medium skillet, heat oil over medium heat. Saute onion and jalapeno until onion is soft, 5 minutes. Add chili powder, cocoa, cumin, and oregano, and cook, stirring, until fragrant, 1 minute. Mix in tomato paste and cook for 30 seconds. Add contents of the pan to the pureed beans.
Add tomato, salsa, cilantro and salt, to beans and mix to combine all ingredients. Spread bean mixture in an even layer in the prepared pan. Sprinkle cheese over the top.
Bake until cheese is melted and bubbly and beans are heated through, 12 to 15 minutes. Serve immediately, accompanied by a bowl of baked tortilla chips.
Nutritional Information Per Serving: Calories: 100; Protein: 5 g; Fat: 3.5 g; Sodium: 370 mg; Saturated Fat: 1.5 g; Dietary Fiber: 3 g; Carbohydrates: 11 g
TERIYAKI TOFU KABOBS
Recipe Yield: Yield 4 servingsServing Size: 2 skewers
Source: The Diabetes Food and Nutrition Bible
Book Title: The Diabetes Food and Nutrition Bible
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/teriyaki-tofu-kabobs.
Ingredients
8 bamboo skewers
3/4 pound extra firm tofu, drained and cut into 32 cubes
1 red pepper, cut into 16 squares
1 cup canned pineapple chunks, reserve 1/2 cup juice
1 tablespoon lite soy sauce
1 clove garlic
2 teaspoons minced ginger
Directions
Soak skewers in water for 30 minutes to keep them from burning as you cook the skewers.
Meanwhile, put the tofu, red pepper, and pineapple chunks in a plastic bag or container with a lid. Add reserved pineapple juice, soy sauce, garlic, and ginger. Marinate for at least 30 minutes.
Drain, reserving marinade to baste. Thread the tofu, red pepper, and pineapple on the skewers.
Prepare an outdoor grill or oven broiler with the rack set 6 inches from the heat source. Grill or broil the kabobs about 5 minutes per side, basting with the marinade. Serve with brown rice.
Nutritional Information Per Serving: Calories: 107; Fat: 2 g; Sodium: 147 mg; Protein: 7 g; Carbohydrates: 17 g
Diabetic Exchanges: 1 Carbohydrate, 1 Very Lean Meat
STUFFED SWEET POTATOES WITH CURRIED CHICKPEAS
From Renew (by United Healthcare).
This begins, “These sweet potatoes — prepared by a smart shortcut in the microwave — are packed with flavor and make a satisfying main dish in a hurry. Low-glycemic foods such as sweet potatoes, chickpeas and kale can help regulate blood glucose levels.”
View this online at https://www.medicare.uhc.com/Healthlineu/health/uhcarticle/hwal-sweet-potato-curried-chickpeas.
Ingredients
4 medium sweet potatoes, scrubbed
1 teaspoon olive oil
1 (15-ounce) can unsalted chickpeas, drained and rinsed
1/2 teaspoon salt
1/2 teaspoon black pepper
1/2 teaspoon curry powder
2 cups baby kale leaves
1/4 cup cilantro, chopped
Yogurt Sauce
1/2 cup plain Greek yogurt
1 teaspoon olive oil
1 teaspoon lemon juice
1/4 teaspoon garlic powder
1/4 teaspoon turmeric or curry powder
1/4 teaspoon salt
Directions
Pierce the sweet potatoes several times with a fork, then place them on a microwave-safe plate. Microwave on high 10-12 minutes, or until tender. In a large pan or skillet, heat oil over medium heat. Add chickpeas, salt, pepper and curry powder. Cook 5-6 minutes or until heated through. Add kale to skillet and cook 2-3 minutes or until wilted. In a small bowl, combine yogurt sauce ingredients. Cut open each sweet potato; top with chickpea mixture and yogurt sauce. Garnish with cilantro.
Serves 4. Calories: 239, Total fat: 3g, Saturated fat: 1.2g, Cholesterol: 1.3mg, Sodium: 478mg, Carbs: 45g, Dietary fiber: 10.2g, Sugars: 6g, Protein: 9g
Anywho, today is Meatless Monday, showing that you can adhere to a vegetarian diet that happens to be diabetic-friendly. Today's offerings include Stuffed Sweet Potatoes with Curried Chickpeas and Teriyaki Tofu Kabobs. Enjoy!
MINESTRONE SOUP
Recipe Yield: Yield: 4 servings (about 1 cup each)
Source: Cooking with The Diabetic Chef
Book Title: Cooking with The Diabetic Chef
View this online at https://diabeticgourmet.com/diabetic-recipes/minestrone-soup.
Note: This originally called for chicken stock. But since I’m posting it on Meatless Monday, I changed it to veggie broth.
Ingredients
1/2 tablespoon olive oil
1/2 medium onion, finely diced
1/4 medium carrot, finely diced
1/4 stalk celery, finely diced
2/3 teaspoon garlic, minced
2 tablespoons leeks, finely diced
3 ounces (about 1/3 cup) canned tomatoes, chopped
1/2 medium zucchini, diced
1/4 teaspoon fresh thyme
3/4 teaspoon fresh oregano, minced
3 cups vegetable stock
3 ounces (about 1/2 cup) frozen spinach, chopped
3/4 cup white beans, cooked
1/4 teaspoon salt
1/8 teaspoon white pepper
1 teaspoon Parmesan cheese, grated
Directions
Heat the olive oil in a medium pot over medium heat. Add the onion, carrot, and celery. Cook until the vegetables are slightly tender, about 3-4 minutes.
Add the garlic and leek and cook for 1 minute. Add the tomato, zucchini, thyme, oregano, and chicken stock. Bring the liquid to a simmer for 20 minutes.
Add the spinach and white beans. Return the liquid to a simmer for 20 minutes. Season with the salt and white pepper. Serve immediately and garnish with the Parmesan cheese.
Notes: Additional info: Dietary Fiber: 5 g, Sugars: 3 g
Nutritional Information Per Serving: Calories: 110; Fat: 3 g; Sodium: 283 mg; Cholesterol: 3 mg; Protein: 7 g; Carbohydrates: 15 g
Diabetic Exchanges: 1 Starch, 1/2 Lean Meat, 1 Vegetable, 1/2 Fat
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
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
WARM MOLE BEAN DIP
Yield: Makes 8 servings.
View recipe: http://diabeticgourmet.com/recipes/html/706.shtml
Ingredients
1 Tbsp. tomato paste
1 small tomato, seeded and chopped
1/2 cup mild, medium or hot chunky salsa
2 Tbsp. chopped cilantro
1/2 tsp. salt, or to taste
3/4 cup (3 ounces), shredded, reduced-fat Jack cheese
One (15-ounce) can pinto beans, rinsed and drained
2 tsp. canola oil
1/2 cup finely chopped onion
1 small jalapeno pepper, seeded and finely chopped
1 tsp. chili powder
1 tsp. unsweetened cocoa powder
1 tsp. ground cumin
1 tsp. dried oregano
Directions
Preheat the oven to 400 degrees.
Coat a 9-inch pie plate with cooking spray and set aside.
In a food processor, whirl beans until pureed but still slightly lumpy. Scoop beans into a mixing bowl and set aside.
In medium skillet, heat oil over medium heat. Saute onion and jalapeno until onion is soft, 5 minutes. Add chili powder, cocoa, cumin, and oregano, and cook, stirring, until fragrant, 1 minute. Mix in tomato paste and cook for 30 seconds. Add contents of the pan to the pureed beans.
Add tomato, salsa, cilantro and salt, to beans and mix to combine all ingredients. Spread bean mixture in an even layer in the prepared pan. Sprinkle cheese over the top.
Bake until cheese is melted and bubbly and beans are heated through, 12 to 15 minutes. Serve immediately, accompanied by a bowl of baked tortilla chips.
Nutritional Information Per Serving: Calories: 100; Protein: 5 g; Fat: 3.5 g; Sodium: 370 mg; Saturated Fat: 1.5 g; Dietary Fiber: 3 g; Carbohydrates: 11 g
TERIYAKI TOFU KABOBS
Recipe Yield: Yield 4 servingsServing Size: 2 skewers
Source: The Diabetes Food and Nutrition Bible
Book Title: The Diabetes Food and Nutrition Bible
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/teriyaki-tofu-kabobs.
Ingredients
8 bamboo skewers
3/4 pound extra firm tofu, drained and cut into 32 cubes
1 red pepper, cut into 16 squares
1 cup canned pineapple chunks, reserve 1/2 cup juice
1 tablespoon lite soy sauce
1 clove garlic
2 teaspoons minced ginger
Directions
Soak skewers in water for 30 minutes to keep them from burning as you cook the skewers.
Meanwhile, put the tofu, red pepper, and pineapple chunks in a plastic bag or container with a lid. Add reserved pineapple juice, soy sauce, garlic, and ginger. Marinate for at least 30 minutes.
Drain, reserving marinade to baste. Thread the tofu, red pepper, and pineapple on the skewers.
Prepare an outdoor grill or oven broiler with the rack set 6 inches from the heat source. Grill or broil the kabobs about 5 minutes per side, basting with the marinade. Serve with brown rice.
Nutritional Information Per Serving: Calories: 107; Fat: 2 g; Sodium: 147 mg; Protein: 7 g; Carbohydrates: 17 g
Diabetic Exchanges: 1 Carbohydrate, 1 Very Lean Meat
STUFFED SWEET POTATOES WITH CURRIED CHICKPEAS
From Renew (by United Healthcare).
This begins, “These sweet potatoes — prepared by a smart shortcut in the microwave — are packed with flavor and make a satisfying main dish in a hurry. Low-glycemic foods such as sweet potatoes, chickpeas and kale can help regulate blood glucose levels.”
View this online at https://www.medicare.uhc.com/Healthlineu/health/uhcarticle/hwal-sweet-potato-curried-chickpeas.
Ingredients
4 medium sweet potatoes, scrubbed
1 teaspoon olive oil
1 (15-ounce) can unsalted chickpeas, drained and rinsed
1/2 teaspoon salt
1/2 teaspoon black pepper
1/2 teaspoon curry powder
2 cups baby kale leaves
1/4 cup cilantro, chopped
Yogurt Sauce
1/2 cup plain Greek yogurt
1 teaspoon olive oil
1 teaspoon lemon juice
1/4 teaspoon garlic powder
1/4 teaspoon turmeric or curry powder
1/4 teaspoon salt
Directions
Pierce the sweet potatoes several times with a fork, then place them on a microwave-safe plate. Microwave on high 10-12 minutes, or until tender. In a large pan or skillet, heat oil over medium heat. Add chickpeas, salt, pepper and curry powder. Cook 5-6 minutes or until heated through. Add kale to skillet and cook 2-3 minutes or until wilted. In a small bowl, combine yogurt sauce ingredients. Cut open each sweet potato; top with chickpea mixture and yogurt sauce. Garnish with cilantro.
Serves 4. Calories: 239, Total fat: 3g, Saturated fat: 1.2g, Cholesterol: 1.3mg, Sodium: 478mg, Carbs: 45g, Dietary fiber: 10.2g, Sugars: 6g, Protein: 9g
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