Meatless Monday (Diabetic version)

I hope your Thanksgiving weekend was nice. Ours was, even if someone (your's truly) spent it with a cold. At least it forced me to slow down after Thanksgiving Day and relaxing in front of the television, watching movies I haven't had time to watch for a while. I can live with that!

But now it's time to gear up and head into the homestretch of winter holidays - Christmas, Hanukkah, the Solstice, New Year's...whatever we celebrate over the next month.

Enough already. Since today is Monday (otherwise known as Meatless Monday), here are today's six vegetarian (and diabetic) recipes to help you through the day.Enjoy!

MUSHROOM, GREEN PEPPER AND ONION OMELET

Additional info: 1 g. saturated fat, 3 g. dietary fiber

Makes two servings.

Find this recipe at: http://diabeticgourmet.com/recipes/html/370.shtml

Ingredients

3/4 cup good quality marinara sauce

1/2 tsp. balsamic vinegar

1/4 tsp. reduced-sodium soy sauce

Freshly ground black pepper, to taste

Canola cooking oil spray

1 small onion, cut in crescents

6 medium white mushrooms, thinly sliced

1 medium green bell pepper, seeded, cut in thin strips

Salt, as desired

3 large egg whites

1 large egg

1 tsp. grated Parmeggiano-Reggiano cheese

Directions

In a small saucepan, heat marinara sauce, vinegar and soy sauce, just until hot. Season with pepper to taste and set aside.

Coat medium non-stick pan liberally with cooking oil spray. Set pan over medium-high heat. Saute onion until lightly colored, about 3 minutes. Add mushrooms, pepper and a pinch of salt. Cook, stirring often, until mushrooms are soft, about 4 minutes. Transfer to a plate. Wipe out pan.

Whisk egg whites and egg with cheese, a pinch of salt and a few grinds of pepper. Coat pan with oil spray and heat over medium-high heat until hot. Add egg mixture, tilting pan to coat bottom evenly. Reduce heat to medium. Cook until eggs are well-set, about 4 minutes. Slip spatula gently around edges, then underneath to loosen omelet. Slide it onto a serving plate.

Spoon filling to cover half of omelet and fold omelet, covering filling. With a spoon, drizzle sauce in a ribbon effect across omelet. Serve immediately.

Nutritional Information Per Serving: Calories: 158; Protein: 12 g; Fat: 5 g; Sodium: 545 mg; Carbohydrates: 17 g; Exchanges: 3 Vegetable, 1-1/2 Low-Fat Meat

SUMMER VEGETABLE SOUP

Makes 6 servings.

http://diabeticgourmet.com/bin/info.cgi?ID=690

Ingredients

5 cups low-sodium vegetable broth (water may be substituted)

1/4 cup uncooked brown rice

1 potato chopped into 1/2-inch pieces

1 carrot, peeled and sliced thin

1 tsp. dried dill

1 Tbsp. thyme

1 tsp. sage

1 tsp. rosemary

3 leeks, sliced, stems removed

2 green onions, sliced, including stems

1 stalk of celery, cut into 1/4-inch slices

10 stalks of asparagus, sliced into 1/2 to 3/4 pieces, include stems

Salt and white pepper to taste

Nonfat Greek yogurt (optional)

Directions

Bring broth (or water) to boil in large saucepan. Add rice and simmer, covered 20 minutes. Add potatoes, carrots and herbs and cook until potato is tender, about 15 minutes.

Add all other ingredients. Simmer 5 minutes or until asparagus are bright green and just tender. Season with salt and pepper to taste.

Serve with a dollop of yogurt if desired.

Nutritional Information Per Serving: 110 calories; 0 g total fat; 0 g saturated fat; 24 g carbohydrate; 3 g protein; 4 g dietary fiber; 150 mg sodium

CORN BREAD

Servings: 12

View recipe: http://diabeticgourmet.com/recipes/html/176.shtml

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Ingredients

2 cup cornmeal

1/2 tsp salt

1/2 tsp baking Soda

2 tsp baking Powder

1 tbsp honey

1 egg

1 tbsp vegetable Oil

1 cup buttermilk

Directions

Combine the cornmeal, salt, baking soda and baking powder in a bowl. Mix well.

Pour into a lightly oiled 8-inch-square baking pan.

Bake in a 400-degree oven for 20 to 25 minutes.

Nutritional Information Per Serving: Calories: 113; Protein: 3 g; Fat: 2 g; Sodium: 184 mg; Carbohydrates: 20 g; Exchanges: 1 Bread

APPLESAUCE BROWNIES

Servings: 16

View recipe: http://diabeticgourmet.com/recipes/html/169.shtml

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=169

Ingredients

1/3 cup vegetable oil

1/2 cup unsweetened applesauce

1/2 cup unsweetened cocoa powder

1/2 cup sugar

1 cup all-purpose flour

1 tsp baking powder

1/2 tsp baking soda

2 large eggs

1 tsp vanilla extract

1/4 cup chopped nuts (optional)

Directions

Preheat oven to 375 F.

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

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

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

Nutritional Information Per Serving: Calories: 165; Protein: 3 g; Fat: 7 g; Sodium: 84 mg; Carbohydrates: 27 g; Exchanges: 1 Starch; 1 Fat; 1 Fruit

APPLE CINNAMON MUFFINS

Servings: 12

View recipe: http://diabeticgourmet.com/recipes/html/170.shtml

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=170

Ingredients

1-1/4 cup oat bran cereal; uncooked

1 cup whole wheat flour

2 tsp ground cinnamon

1 tsp baking powder

3/4 tsp baking soda

1/2 tsp salt

3/4 cup unsweetened applesauce

1 cup apple, peeled, cored, diced

1/2 cup honey

1/2 cup vegetable oil

1 egg

1 tsp pure vanilla extract

Directions

Preheat oven to 375.

Coat 12 medium-size cups with vegetables oil or line with paper baking cups.

In a medium bowl combine oat bran cereal, flour, cinnamon, baking powder, soda, and salt.

In large bowl combine applesauce, honey, oil, egg, and vanilla. Stir in dry ingredients; mix well. Stir in apple.

Fill prepared muffin cup almost full. Bake 15-20 minutes or until golden brown. Serve warm.

Nutritional Information Per Serving: Calories: 160; Protein: 3 g; Fat: 7 g; Carbohydrates: 22 g; Exchanges: 1 Starch/Bread; 1 Fat; 1/2 Fruit

CRANBERRY ORANGE BREAD

Servings: 16

View recipe: http://diabeticgourmet.com/recipes/html/177.shtml

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=177

Ingredients

2 cups all-purpose flour

1 cup Quaker Oats (quick or old fashioned, uncooked)

2 tablespoons fructose

1 teaspoon baking powder

1/2 teaspoon baking soda

1/4 teaspoon salt (optional)

3/4 cup skim milk

3/4 cup egg substitute or 3 whole eggs

1/3 cup unsweetened orange juice

1/4 cup vegetable oil

1 tablespoon grated orange peel

1/2 cup chopped cranberries, fresh or frozen

1/4 cup chopped nuts* (optional)

Directions

Heat oven to 350F.

Grease and flour 9x5-inch loaf pan.

Combine first 6 ingredients; mix well. Set aside.

Beat milk, egg substitute, orange juice, vegetable oil and orange peel until mixed thoroughly. Add to dry ingredients, mixing just until moistened. Stir in cranberries and nuts. Pour into prepared pan.

Bake 60 to 70 minutes or until wooden pick inserted in center comes out clean. Cool 10 minutes; remove from pan. Cool completely.

*To toast nuts for extra flavor, spread evenly in small baking pan. Bake in 350F oven 7 to 10 minutes or until light golden brown.

Nutritional Information Per Serving: Calories: 130; Protein: 4 g; Fat: 4 g; Sodium: 80 mg; Carbohydrates: 19 g; Exchanges: 1 Starch/Bread , 1 Fat

Soup's On!

I hope everyone had a good Thanksgiving.

Here are six diabetic soup recipes to help you through the weekend. Enjoy!

QUICK MINESTRONE

Servings: 8

Find this recipe at: http://diabeticgourmet.com/recipes/html/244.shtml

Source: Deliciously Healthy Favorite Foods Cookbook

Ingredients

1/4 pound lean ham, cut into small pieces

1 can (10-3/4 oz.) condensed onion soup

2 cups canned tomatoes (with juice), cut into pieces

1/2 cup each: diced carrot and celery

1 medium zucchini, diced

1 large clove garlic, minced

1/3 cup minced fresh parsley

1 bay leaf

1/4 teaspoon each: dried thyme leaves, marjoram, basil and pepper

5 cups water

1 cup broken uncooked spaghetti

1 can (15 oz.) cannellini, navy or other white beans, undrained

1/4 cup grated Parmesan cheese

Directions

In a large soup pot, combine ham, soup, tomatoes, carrot, celery, zucchini, garlic, parsley, bay leaf, thyme, marjoram, basil, pepper and water. Simmer, covered, for 1 hour.

Add spaghetti and beans with liquid and cook 30 minutes longer. Remove bay leaf. Sprinkle each serving with Parmesan cheese.

Nutritional Information Per Serving: Calories: 122; Protein: 8.9 g; Fat: 2.4 g; Sodium: 871 mg; Cholesterol: 6.1 mg; Carbohydrates: 17.2 g; Exchanges: 1 Lean Meat, 1 Bread/Starch

CHILI-BEAN SOUP

Find this recipe at: http://diabeticgourmet.com/recipes/html/242.shtml

Servings: 8

Source: Deliciously Healthy Favorite Foods Cookbook

Ingredients

1/3 cup chopped green bell pepper

1 small onion, chopped

1/3 pound lean round steak, sliced into very thin 1" long strips

4 cups low-sodium beef bouillon

1-1/2 teaspoons each: chili powder and dried parsley flakes

3 cups canned peeled tomatoes (with juice), cut into pieces

3 tablespoons cornstarch, dissolved in 1/2 cup water

1 can (15 oz.) pink or pinto beans with juice

Directions

In a large, heavy soup post sprayed with nonstick spray, stir-fry pepper and onion over medium-high heat until soft but not browned. Remove from pot and set aside.

Re-spray pot with non-stick spray and brown beef strips over medium-high heat. Add cooked pepper and onion to pot. Add beef bouillon, chili powder, parsley, tomatoes with juice, cornstarch dissolved in water and beans with juice. Cover and simmer for 1 hour.

Nutritional Information Per Serving: Calories: 101; Protein: 7.1 g; Fat: 2.9 g; Sodium: 395 mg; Cholesterol: 9 mg; Carbohydrates: 12.3 g; Exchanges: 1 Lean Meat, 1 Bread/Starch

LEEK-MUSHROOM SOUP

Servings: 8

Source: Suzi Castle's Deliciously Healthy Favorite Foods

View recipe: http://diabeticgourmet.com/recipes/html/121.shtml

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=121

Ingredients

6 large leeks

1/2 pound mushrooms, sliced

2 cloves garlic, minced

1/4 tsp dried tarragon leaves

1/3 cup flour

1/4 tsp white pepper

2 cups low-fat (1% fat) milk

4 cups low-sodium chicken broth

Directions

Trim root ends and tough, dark green tops off leeks. Split leeks lengthwise, rinse with water, and slice thinly to make 1 quart of cut leeks.

In a large, heavy soup pot sprayed with nonstick spray, cook leeks, mushrooms, garlic, tarragon and pepper over medium-high heat, stirring often for 15 minutes. Cover pot if vegetables become too dry.

In a blender, mix flour with milk. Add to cooked vegetables. Add chicken broth and cook over medium heat, stirring constantly, until thickened.

Nutritional Information Per Serving: Calories: 115; Protein: 9 g; Fat: 2 g; Sodium: 407 mg; Cholesterol: 4 mg; Carbohydrates: 16 g; Exchanges: 2 vegetable; 1/2 low-fat milk

CHICKEN VEGETABLE SOUP WITH KALE

To view this online, click here.

Ingredients

2 teaspoons vegetable oil

1/2 cup fresh onion, chopped

1/2 cup carrots, chopped

1 teaspoon ground thyme

2 medium garlic cloves, minced

2 cups water (or chicken broth)

3/4 cup tomatoes, red, fresh, year round average, chopped or sliced

1 cup cooked chicken breast, diced

1/2 cup brown rice, medium grain, cooked (or substitute white rice)

1 cup kale, chopped (about one large leaf)

Directions

Heat oil in a medium sauce pan. Add onion and carrot. Sauté until vegetables are tender, about 5-8 minutes. Add thyme and garlic. Saute for one more minute.

Add water or broth, tomatoes, cooked rice, chicken, and kale. Simmer for 5-10 minutes.

Nutritional Facts: Servings 3; Calories 184.4; Total Carbs 17.1g; Dietary Fiber 2.8g; Sugars 3.3g; Total Fat 6g; Saturated Fat 1.1g; Unsaturated Fat 4.9g; Potassium 0mg; Protein 15.1g; Sodium 58.3mg; Dietary Exchanges: 1 Fat; 1/2 Meat; 1/2 Starch; 2 Vegetable; 2 Very Lean Meat

SUMMER VEGETABLE SOUP

Makes 6 servings.

http://diabeticgourmet.com/bin/info.cgi?ID=690

Ingredients

5 cups low-sodium vegetable broth (water may be substituted)

1/4 cup uncooked brown rice

1 potato chopped into 1/2-inch pieces

1 carrot, peeled and sliced thin

1 tsp. dried dill

1 Tbsp. thyme

1 tsp. sage

1 tsp. rosemary

3 leeks, sliced, stems removed

2 green onions, sliced, including stems

1 stalk of celery, cut into 1/4-inch slices

10 stalks of asparagus, sliced into 1/2 to 3/4 pieces, include stems

Salt and white pepper to taste

Nonfat Greek yogurt (optional)

Directions

Bring broth (or water) to boil in large saucepan. Add rice and simmer, covered 20 minutes. Add potatoes, carrots and herbs and cook until potato is tender, about 15 minutes.

Add all other ingredients. Simmer 5 minutes or until asparagus are bright green and just tender. Season with salt and pepper to taste.

Serve with a dollop of yogurt if desired.

Nutritional Information Per Serving: 110 calories; 0 g total fat; 0 g saturated fat; 24 g carbohydrate; 3 g protein; 4 g dietary fiber; 150 mg sodium

PUMPKIN SOUP

Yield: 5 servings (1 cup each)

Source: The New Family Cookbook for People with Diabetes

Find this recipe at: http://diabeticgourmet.com/recipes/html/409.shtml

Ingredients

2 teaspoons margarine

3/4 cup chopped onion

One 16-ounce can pumpkin puree (not pumpkin pie filling)

2 cups Homemade Chicken Broth OR canned reduced-sodium chicken broth

2 teaspoons sugar

1/2 teaspoon salt

1/8 teaspoon ground cloves or ground nutmeg

1 cup fat-free milk

Directions

Melt the margarine in a medium saucepan. Saute the onion until softened, about 5 minutes.

Add the pumpkin, broth, sugar, salt, and cloves; stir to mix well. Bring to a boil; reduce the heat and simmer for 15 minutes.

Puree until smooth in a blender or food processor. Return to the saucepan. Add the milk; heat thoroughly but do not boil. Serve at once.

Nutritional Information Per Serving: Calories: 89; Protein: 4 g; Fat: 3 g; Sodium: 318 mg; Cholesterol: 1 mg; Carbohydrates: 15 g; Exchanges: 1 Starch

Wednesday Recipes and an article link

Today, I'm adding a link to an article found in Diabetic Gourmet Magazine's e-newsletter. The article, “How to Talk to Your Doctor About Diabetes,” gives helpful information to use during your next doctor's appointment.

And now, here are today's six recipes. Enjoy!

ITALIAN SPINACH DIP

Yield: 8 servings

Source: The Complete Idiot's Guide to Terrific Diabetic Meals

View recipe: http://diabeticgourmet.com/recipes/html/749.shtml

Ingredients

1 cup frozen cut leaf spinach

1 (3 ounce) package nonfat cream cheese, cut into pieces

1/2 cup nonfat sour cream

1 tablespoon zesty no salt added Italian dressing mix

Assorted vegetables such as sliced carrots, jicama, broccoli, zucchini, cauliflower, green pepper, radishes

Directions

Place spinach in a microwave-safe medium bowl.

Cover with plastic wrap and vent. Microwave on high power for 3 to 4 minutes or until hot. Drain well and chop.

Add cream cheese to spinach and stir until cream cheese is softened. Add sour cream and dressing mix, blending well. Cover and refrigerate for at least 2 hours or until chilled. Serve with assorted vegetables.

Nutritional Information Per Serving: Calories: 33; Protein: 3 g; Sodium: 201 mg; Cholesterol: 1 mg; Carbohydrates: 4 g; Glycemic Index: 27, Glycemic Load: 1; Exchanges: 1/2 Vegetable, 1/2 Very Lean Meat

CARAWAY ROASTED BEETS

Serving size: 4 beet quarters

Yield: 4 servings.

Source: The New Family Cookbook for People with Diabetes

Find this recipe at: http://diabeticgourmet.com/recipes/html/586.shtml

Ingredients

4 beets (1-1/4 pounds total), greens and all but 1 inch of stems removed

2 teaspoons caraway seeds

Directions

Preheat the oven to 375 degrees F.

Wash the beets well and place them on a square of heavy-duty aluminum foil. Sprinkle them with the caraway seeds. Fold and pinch the foil to seal the beets in the packet. Put the foil pouch in the oven and bake for 50 minutes.

Remove the packet from the oven, place in the sink, and open. (Be careful; the juice will stain.) Peel the beet skin with a small paring knife and cut the beets in quarters. Dip the beets in the juices from the bottom of the foil packet and sprinkle some caraway seeds from the packet over them. Serve hot.

Nutritional Information Per Serving: Calories: 43; Protein: 2 g; Sodium: 69 mg; Cholesterol: 0 mg; Dietary Fiber: 2 g; Sugars: 5 g; Carbohydrates: 9 g; Exchanges: 2 Vegetable

APRICOT-ORANGE CHICKEN WITH GLAZED ONIONS

Yield: 4 servings; Serving Size: 1/4 of recipe

Source: Express Lane Diabetic Cooking

Book Info: http://diabeticgourmet.com/book_archive/details/9.shtml

View Online: http://diabeticgourmet.com/recipes/html/454.shtml

Ingredients

1 whole roasted deli chicken, skinned

3 tablespoons no-added-sugar apricot preserves, divided

3 tablespoons no-added-sugar orange marmalade, divided

2 tablespoons balsamic vinegar, divided

Nonstick cooking spray

1 large onion, quartered

1 clove garlic, minced

Directions

Preheat oven to 375 degrees F. In small bowl, blend 1 tablespoon each apricot preserves, marmalade, and vinegar.

Place chicken in baking pan coated with nonstick cooking spray. Add water to pan to a depth of 1/4-1/2 inch. Brush chicken with preserve mixture. Combine the remaining preserves, marmalade, vinegar, onion, and garlic and spoon around the chicken.

Roast, covered, for 25 minutes. Uncover and roast for 10 more minutes, until onion is tender.

Nutritional Information Per Serving: Calories: 278; Protein: 34 g; Sodium: 110 mg; Cholesterol: 100 mg; Fat: 9 g; Carbohydrates: 15 g; Exchanges: 1 Carbohydrate, 4 Lean Meat

SUMMER VEGETABLE SOUP

Makes 6 servings.

http://diabeticgourmet.com/bin/info.cgi?ID=690

Ingredients

5 cups low-sodium vegetable broth (water may be substituted)

1/4 cup uncooked brown rice

1 potato chopped into 1/2-inch pieces

1 carrot, peeled and sliced thin

1 tsp. dried dill

1 Tbsp. thyme

1 tsp. sage

1 tsp. rosemary

3 leeks, sliced, stems removed

2 green onions, sliced, including stems

1 stalk of celery, cut into 1/4-inch slices

10 stalks of asparagus, sliced into 1/2 to 3/4 pieces, include stems

Salt and white pepper to taste

Nonfat Greek yogurt (optional)

Directions

Bring broth (or water) to boil in large saucepan. Add rice and simmer, covered 20 minutes. Add potatoes, carrots and herbs and cook until potato is tender, about 15 minutes.

Add all other ingredients. Simmer 5 minutes or until asparagus are bright green and just tender. Season with salt and pepper to taste.

Serve with a dollop of yogurt if desired.

Nutritional Information Per Serving: 110 calories; 0 g total fat; 0 g saturated fat; 24 g carbohydrate; 3 g protein; 4 g dietary fiber; 150 mg sodium

MUSHROOM MEATLOAF

Yield: 8 servings

Source: Secrets of Good-Carb Low-Carb Living

View recipe: http://diabeticgourmet.com/recipes/html/739.shtml

Ingredients

1-1/2 pounds 95-percent-lean ground beef or ground turkey

2 cups very finely chopped fresh mushrooms

3/4 cup very finely chopped onion

3/4 cup quick-cooking (1-minute) oats

8-ounce can tomato sauce with roasted garlic or Italian herbs

1/4 cup plus 2 tablespoons fat-free egg substitute

1/4 cup very finely chopped fresh parsley, or 1 tablespoon plus 1 teaspoon dried parsley

1/2 teaspoon coarsely ground black pepper

1/2 teaspoon salt

Directions

Place all of the ingredients except for 1/2 cup of the tomato sauce in a large bowl, and mix well.

Coat a 9-by-5-inch meatloaf pan with nonstick cooking spray and press the mixture into the pan to form a loaf.

Bake uncovered at 350 degrees for 35 minutes. Spread the remaining tomato sauce over the meatloaf and bake for 30 additional minutes, or until the meat is no longer pink inside and a meat thermometer reads at least 160 degrees.

Remove the loaf from the oven, and let sit for 10 minutes before slicing and serving.

Nutritional Information Per Serving: Calories: 160; Protein: 20 g; Fat: 4.4 g; Sodium: 399 mg; Cholesterol: 45 mg; Saturated Fat: 1.6 g; Dietary Fiber: 1.7 g; Carbohydrates: 9 g; Exchanges: 1/2 Bread/Starch, 3 Low-Fat Meat, 1 Vegetable

BUTTERSCOTCH OATMEAL COOKIES

You really didn't think I'd let you get by without something "snacky" for dessert, did you? Yield: about 4 dozen cookies

Serving size: 1 cookie

View Recipe: http://diabeticgourmet.com/recipes/html/1082.shtml

Ingredients

1-1/4 cups all-purpose flour

1 teaspoon baking soda

1/2 teaspoon ground cinnamon

1/2 teaspoon salt

1 cup (2 sticks) butter or margarine, softened

1/3 cup Splenda Sugar Blend for Baking

3/4 cup packed brown sugar

2 large eggs

1 teaspoon vanilla extract or grated peel of 1 orange

3 cups quick or old-fashioned oats

1 2/3 cups (11-ounce package)

Nestle Toll House Butter-scotch Flavored Morsels

Directions

Preheat oven to 375F.

Combine flour, baking soda, cinnamon and salt in small bowl. Beat butter, sugar blend, brown sugar, eggs and vanilla extract in large mixer bowl.

Gradually beat in flour mixture. Stir in oats and morsels. Drop by rounded tablespoon onto ungreased baking sheets.

Bake 7 to 8 minutes for chewy cookies, 9 to 10 minutes for crisp cookies. Cool on baking sheets 2 minutes; remove to wire racks to cool completely.

Nutritional Information Per Serving: Calories: 130; Protein: 1 g; Fat: 7 g; Sodium: 90 mg; Cholesterol: 20 mg ; Carbohydrates: 16 g