Double-Post Monday

Besides being Meatless Monday, it's also Double-Post Monday. After all, not everyone wants to try a day without meat. (I know there are people out there nodding their heads at that!)

Anyway, today's double post includes Easy Tuna Carbonara and Best Mac and Cheese. Enjoy!

TROPICAL GREEN SMOOTHIE

This comes from the American Heart Association, and begins, “This sweet, delicious smoothie includes both fruit and vegetables.”

This recipe (along with a photo) can be viewed online at https://recipes.heart.org/recipes/2094/tropical-green-smoothie. Makes 2 servings

Ingredients

1 tablespoon flax seeds

1 cup coconut water

1 teaspoon honey

1 orange

3/4 cup frozen mango chunks

1/2 banana

2 handfuls, about 1 ounce handfuls spinach

ice (until consistency you like)

Directions

Put Coconut water, spinach and honey in the blender until blended.

Place the rest of the fruit in blender and blend until smooth.

Add ice until desired smoothie consistency.

EASY 30-MINUTE MEXICAN ENCHILADAS

This is from Chelsea Kenyon of The Spruce Eats. Chelsea wrote, “This easy Mexican enchiladas recipe takes only 30 minutes to prepare for a filling family meal. They can be prepared simply with just cheese, or be spruced up by adding a little bit of beef or chicken to appeal to the meat eaters in your household.

“Warning: The sauce can make things a bit messy, so wear an apron!

“For step-by-step instructions, we recommend checking out our photo tutorial on how to make Mexican enchiladas.”

Prep Time: 10 minutes; Cook Time: 20 minutes; Total Time: 30 minutes; Yield: 4 servings Mexican enchiladas.

Ingredients

1 cup cooking oil

16 corn tortillas

1 (28-ounce) can enchilada sauce (or 1 recipe homemade red enchilada sauce)

2 cups cheese (such as mozzarella or queso blanco, grated or shredded)

1/2 cup Cotija cheese

Optional: 1 1/2 cups cooked shredded beef, chicken, or pork

Directions

Heat oven to 400 F.

Pour oil into a medium-sized saucepan and heat until it's hot, but not sizzling. You want to warm the tortillas in the oil, not fry them.

Using tongs, dip each tortilla, one at a time, into the hot oil until it is warmed through and pliable. Remove tortilla from oil and drain it briefly on a paper towel.

Pour just enough sauce in the bottom of a 13x9-inch glass baking dish to cover it. Pour the rest of the sauce in a large bowl. Dip a warm tortilla into the sauce and then place it in the bottom of the baking dish.

Place a little less than 1/4 cup of cheese down the center of the tortilla. If you are adding meat, use a little less cheese. Fold half of the tortilla over the cheese, then the other half, so that the tortilla is rolled around the cheese. Turn it over so it is seam-side down and the weight of the cheese will help keep it in place.

Repeat each of those steps for each of the tortillas making two layers of enchiladas in the dish, if necessary. Pour any remaining sauce over the top of the enchiladas. Sprinkle the Cotija cheese over the enchiladas.

Bake for 20 to 30 minutes or until enchiladas are hot throughout and cheese is melted.

Serve your enchiladas with a spatula, four to a plate.

Authentic vs. Modern Enchiladas

In their simplest form, authentic enchiladas are simply corn tortillas dipped in a chile sauce and eaten with a fork. They might or might not have a filling and are sometimes topped with a sprinkling of grated cheese or a drizzle of cream.

As enchiladas became popular across the Southwestern United States, they evolved into an oven-baked dish as that appliance is used more commonly in North America than South of the Border. Enchiladas are now associated with the casserole classic that we know today.

EASY TUNA CARBONARA

This comes from Linda Larsen on The Spruce Eats. Linda wrote, “This recipe for Tuna Carbonara is ready to eat in about 20 minutes, start to finish. It uses ingredients you most likely have on hand in your pantry, fridge, and freezer, so it's a great choice to make when you haven't been to the store for a while or if you're stranded due to weather or illness.

“You can substitute leftover cooked tuna, or salmon for that matter, for the canned tuna in this recipe or use canned salmon or canned chicken if you'd like. The whole point of a recipe like this is to use what you have in the house. If you don't have bell peppers, use sliced mushrooms or some sliced zucchini, grated carrots, or yellow summer squash. If you don't have pasta, linguine or fettuccine will do just fine. The only things you really need for this recipe are some kind of pasta, bacon, eggs, cream, tuna, and Parmesan or Romano cheese.”

Prep Time: 15 minutes; Cook Time: 15 minutes; Total Time: 30 minutes; Yield: 4 servings.

To view this online, click here.

Ingredients

1 8-ounce package spaghetti pasta

4 slices bacon

4 eggs (beaten)

3 tablespoons heavy cream

2 tablespoons butter (melted)

1 tablespoon olive oil

1 red bell pepper (cut into strips)

3 cloves minced garlic

1 onion (chopped)

1 6-ounce can white tuna (drained)

1 cup Parmesan cheese (grated)

1/4 cup parsley (chopped)

Directions

Bring a large of salted water to a boil. Cook the pasta according to the package directions until just al dente, or "to the tooth." When the pasta is al dente, remove about 1/2 cup of the pasta cooking water and set aside.

Cook bacon until crisp in a large saucepan over medium heat; drain on paper towels, crumble, and set aside. Drain off all but 1 tablespoon fat from the pan.

Beat the eggs in a large bowl and add cream; beat again.

In the saucepan you used to cook the bacon, add butter and oil and melt together over medium heat. Sauté the bell pepper, garlic, and onion in the fat until tender.

Drain the pasta and add immediately to the pan with the peppers.

Add the tuna and cook, stirring, until heated through.

Add the egg mixture to pan. Cook and stir, lifting pasta with tongs to allow the sauce to coat the pasta thoroughly.

Stir in the cheese, reserved bacon, and parsley, and serve immediately.

SHANGHAI WALNUT CHICKEN

Recipe Yield: Yield: Makes 4 servings

View this online at https://diabeticgourmet.com/diabetic-recipes/shanghai-walnut-chicken

Ingredients

2 Tbsp. Hoisin sauce

1 Tbsp. reduced sodium soy sauce

1 tsp. rice vinegar

1/4 cup fat-free, reduced-sodium chicken broth

1 Tbsp. cornstarch

1/4 tsp. toasted sesame oil

1 Tbsp. peanut or canola oil, divided

3/4 lb. chicken cutlets, cut into 1/2-inch cubes

1 green bell pepper, cut in 1/2-inch dice

1 red bell pepper, cut in 1/2-inch dice

1 green chile pepper, thinly sliced

1 garlic clove, chopped

1 can (8 oz.) diced or sliced water chestnuts, rinsed and drained

1/4 cup coarsely chopped walnuts

Directions

In a small bowl, combine the hoisin sauce, soy sauce, vinegar, broth and cornstarch. Mix in the sesame oil. Set the seasoning sauce aside.

Set a wok or large frying pan over high heat. Drizzle in 2 teaspoons of the canola oil, swirling to coat the cooking surface. Stir-fry the chicken until it is white. Turn it out onto a plate.

Add the remaining oil to the pan. Stir-fry the green, red, and chile peppers, and the garlic, for 2 minutes. Return the chicken to the pan. Add the water chestnuts and walnuts. Restir the seasoning sauce and add. Stir-fry until the chicken is cooked through. Serve immediately, along with cooked rice, preferably brown.

Nutritional Information Per Serving: Calories: 247; Fat: 10 g; Saturated Fat: 1 g; Fiber: 5 g; Sodium: 378 mg; Protein: 22 g; Carbohydrates: 17 g

Diabetic Exchanges: 3 Medium-Fat Meat, 2 Vegetable

EASY TUNA NOODLE CASSEROLE WITH CHEDDAR CHEESE

This yumminess comes from Diana Rattray on The Spruce Eats. Diana wrote, “For when you are looking to switch up your dinner routine, or just craving a bit of tuna, here's a quick and tasty tuna noodle casserole that is great for an everyday family meal, and is easy on the budget too. What more could you ask for?

“If you'd like to jazz up your tuna noodle casserole, instead of using bread crumb topping try crumbling up some potato chips or French fried onion rings over the casserole before baking. This alternative still provides a bit of a crunch, but offers a different flavor while doing so, in case you have any family members who aren't fans of onions.”

Prep Time: 20 minutes; Cook Time: 20 minutes; Total Time: 40 minutes; Yield: 6 servings.

To view this online, click here.

Ingredients

12 ounces medium egg noodles (cooked and drained)

2 cups green peas (cooked)

2 (10.75-ounce) cans condensed cream of mushroom soup

1/2 cup milk

1 1/2 cups sharp cheddar cheese

2 (6-ounce) cans tuna (drained and flaked)

1/2 teaspoon salt (or to taste)

Freshly ground black pepper (to taste)

1 cup soft breadcrumbs

2 tablespoons butter (melted)

Directions

Heat oven to 350 F.

Grease a 2 1/2 to 3-quart casserole dish.

Combine the noodles, peas, soup, milk, cheese, and tuna. Add salt and freshly ground black pepper, to taste. Spoon into the prepared baking dish.

Toss breadcrumbs with butter and sprinkle over the top or the casserole.

Bake for 15 to 20 minutes, until hot and bubbly and crumbs are browned.

Tips and Variations

Top the casserole with French fried onions, crumbled cheese crackers, or crumbled potato chips and omit the soft bread crumbs and melted butter.

Instead of peas, use 2 cups of cooked peas and carrots or mixed vegetables.

Add some sliced sauteed mushrooms to the casserole mixture.

Add a few tablespoons of diced drained pimientos to the casserole.

Use cream of celery soup instead of cream of mushroom soup. Or, if you prefer a homemade sauce, omit the soups and the 1/2 cup of milk and replace them with about 2 1/2 to 3 cups of thickened white sauce.

BEST MAC AND CHEESE

This comes from MyDailyMoment, and begins, “Put this lower fat version of a kiddie classic on the menu, and the dinner table. Fair warning, it might be a quiet dinner once the kids get a bite of this cheesy favorite.”

For 6 people; Ready in 20 min.

To view this online, click here.

Ingredients

1 tablespoon(s) butter

2 tablespoon(s) all-purpose flour

1 1/4 cup(s) skim milk

1 1/2 cup(s) (6 oz) reduced fat, shredded sharp cheddar

3 tablespoon(s) grated Parmesan cheese

1 teaspoon(s) low sodium Worcestershire sauce

1/2 teaspoon(s) dry mustard

1/8 teaspoon(s) pepper

1/8 teaspoon(s) hot sauce

4 cup(s) cooked elbow macaroni

Directions

Melt butter in a saucepan over medium heat; add flour. Cook 1 minute, stirring constantly with a wire whisk. Gradually add milk, stirring constantly. Bring to a boil; cook 1 minute, stirring constantly. Remove from heat; add cheeses and next 4 ingredients, stirring until cheeses melt. Combine cheese sauce and macaroni in a bowl; stir well. Serve immediately.