Meatless Monday

It's time for another Meatless Monday. This week's including Cornbread and Pinto Bean Shepherd's Pie and Butternut Squash Enchiladas with Salsa Verde. Enjoy!

LEMONY MINTED ASPARAGUS WITH SAFFRON RICE

This comes from the April/May 2012 issue of Vegetarian Times, page 30. It begins, “With fresh mint and lemon zest accenting asparagus spears, this stir-fry captures the brightness of spring. If you can’t find toasted sliced almonds, toast your own for 3 to 5 minutes in a 300°F oven.” Serves 6 in 30 minutes or less.

To view this online, click here.

1 1/2 cups white rice

3 cups low-sodium vegetable broth

1 pinch saffron threads

1 Tbs. vegetable oil

9 green onions, sliced into 
1/4-inch lengths (2/3 cup)

1–2 small fresh red chiles, 
thinly sliced (1 Tbs.)

2 cloves garlic, thinly sliced

1 1/2 lb. asparagus spears, cut diagonally into 1-inch lengths (3 1/2 cups)

1/2 cup toasted sliced almonds

1/4 cup sliced mint leaves

2 lemons, cut into wedges, for garnish

Combine rice and broth in large saucepan, and crumble in saffron threads. Bring to a boil. Reduce heat to medium-low, cover, and simmer 20 minutes. Remove from heat, and let stand, covered, 5 minutes.

Meanwhile, heat wok over high heat, until water droplets evaporate within 1 second. Add oil, swirl to coat pan, then add green onions, chiles, and garlic; stir-fry 1 to 2 minutes, or until onions turn bright green and soften. Add asparagus, and stir-fry 2 minutes more, or until asparagus is bright green and tender. Remove from heat, stir in almonds and mint, and season with salt and pepper, if desired.

Fluff rice, and spoon onto serving plate. Top with asparagus mixture. Garnish with lemon wedges.

nutritional information Per 1 1/2-cup serving: Calories: 276; Protein: 7 g; Total Fat: 7 g; Saturated Fat: less than 1 g; Carbohydrates: 47 g; Cholesterol: 0 mg; Sodium: 81 mg; Fiber: 3 g; Sugar: 3 g; Vegan; Gluten-Free

BROCCOLI WITH ASIAN TOFU

Optional: Delicious served on top of brown rice or Asian-style noodles (soba or udon).

Yield: 4 servings

Serving size: 2 slices tofu, with broccoli and marinade mixture

Source: Deliciously Healthy Dinners

Find this recipe at: http://diabeticgourmet.com/recipes/html/995.shtml

Ingredients

1 pkg (16 oz) firm tofu, drained

2 Tbsp lite soy sauce

1 tsp sesame oil (optional)

1/2 Tbsp brown sugar

1 Tbsp fresh ginger root, finely chopped or shredded (or 1 tsp ground ginger)

1 lb fresh broccoli, rinsed and cut into individual spears

1 Tbsp peanut oil or vegetable oil

1/4 tsp crushed red pepper

4 Tbsp garlic, peeled and thinly sliced (about 8 cloves)

1 Tbsp sesame seeds (optional)

Cooking spray

Directions

Slice tofu into eight pieces. Place on a plate or flat surface covered with three paper towels. Top with four more paper towels. Top with another flat plate or cutting board. Press down evenly and gently to squeeze out moisture. Throw away paper towels. Replace with fresh paper towels and press again. (The more liquid you remove, the more sauce the tofu will absorb.)

Place tofu in a bowl just big enough to hold all eight pieces lying on their widest side without overlapping.

In a small bowl, stir to thoroughly combine soy sauce, sesame oil, brown sugar, and ginger into a marinade, and stir thoroughly. Pour over tofu. Carefully turn the tofu several times to coat well. Set aside.

Meanwhile, heat a large nonstick saute pan coated with cooking spray. Add broccoli and saute for about 5 minutes, until it turns bright green and becomes tender and crispy. Remove broccoli from pan and set aside.

Heat a grill pan or flat saute pan over high heat. Drain tofu, reserving marinade. Place on grill pan to heat for about 3 minutes. Gently turn. Heat the second side for 3 minutes.

At the same time, in the saute pan over medium-low heat, warm the peanut oil, crushed red pepper, and garlic until the garlic softens and begins to turn brown, about 30 seconds to 1 minute. Add broccoli and reserved marinade, and gently mix until well-coated.

Place two slices of tofu on each plate with one-quarter of the broccoli and marinade mixture. Sprinkle with sesame seeds (optional).

Nutritional Information Per Serving: Calories: 183; Protein: 14 g; Fat: 11 g; Sodium: 341 mg; Cholesterol: 0 mg ; Saturated Fat: 2 g; Dietary Fiber: 4 g; Carbohydrates: 13 g

BUTTERNUT SQUASH ENCHILADAS WITH SALSA VERDE

Yield: Makes 8 servings.

Find this recipe at: http://diabeticgourmet.com/recipes/html/1016.shtml

Ingredients

1 package (16 oz.) diced peeled butternut squash, or 1 1/4 lb. squash, seeded, peeled and diced

Canola oil spray

1 can (15.5 oz.) pinto beans, rinsed and drained

3/4 cup (3 oz.) crumbled reduced-fat feta cheese, divided

8 large (about 7-inch) corn tortillas

1 jar (16 oz.) salsa verde

Salt and freshly ground black pepper, to taste

1/4 cup chopped fresh cilantro leaves, for garnish (optional)

Directions

Place squash in medium saucepan. Add 1 cup water. Cover pot tightly, and place over medium-high heat. Cook until squash is tender but not mushy, 12-15 minutes, depending on size of cubes. Drain squash, and set aside.

Meanwhile, preheat oven to 350 degrees. Select a baking dish just large enough to hold the eight tortillas, folded over and slightly overlapping, so that they fit snuggly in the dish. (You may want to "test" and see if the baking dish is the proper size by arranging unfilled, folded tortillas in it, as they would be once filled and ready to bake.) using the canola oil spray, lightly coat the interior of the baking dish and set aside.

Place beans in mixing bowl. Using fork, partially mash beans. Add squash and blend, leaving mixture coarsely mashed, with some beans still whole. Mix in 1/2 cup of the cheese. Season filling to taste with salt and pepper.

Coat a tortilla on both sides with cooking spray. Lay it on a plate. Spoon 3/4 cup of filling on one half of the tortilla. Fold tortilla in half over filling. Set it at one end of the baking dish. Repeat, placing filled tortillas so they overlap, filling baking dish tightly. Pour pureed sauce over assembled enchiladas. Sprinkle remaining cheese over sauce. Cover pan with foil.

Bake enchiladas about 30 minutes, until they are heated through and tortillas are soft. Uncover and serve garnished with cilantro, accompanied by cooked brown rice, if desired.

Nutritional Information Per Serving: Calories: 180; Protein: 8 g; Fat: 2 g; Sodium: 479 mg; Saturated Fat: 1 g; Carbohydrates: 33 g

SMOTHERED CHEESE GRITS AND STEAMED GREENS

This comes from the January/February 2013 issue of Vegetarian Times, page 46. It begins, “A bowl of grits and a mess of greens might not sound like dinner party fare, but served on a platter and smothered with caramelized onions, this tasty combination looks downright fancy.” Serves 8 in 30 minutes or less.

To view this online, click here.

3 Tbs. olive oil, divided

2 large sweet onions, such as Vidalia or Walla Walla, halved and thinly sliced

3/4 cup quick-cooking or old-fashioned white hominy grits (not instant)

1 cup fresh or frozen corn kernels

1/4 cup low-fat milk

1 lb. curly kale, tough stems removed, torn into bite-size pieces (14 cups)

1 Tbs. apple cider vinegar

2 oz. (1/2 cup) grated extra-sharp Cheddar cheese, plus more for sprinkling, optional Toasted sesame seeds, optional

Heat 2 Tbs. oil in large skillet over medium heat. Add onions, cover, and cook 20 to 25 minutes, or until onions are softened and caramelized, stirring occasionally. Season with salt and pepper, if desired, and keep warm.

Meanwhile, cook grits according to package directions. Stir in corn and milk, and return to a simmer, stirring constantly to incorporate milk. Keep warm.

Steam kale in basket steamer 4 to 5 minutes, or until wilted but still bright green and crisp-tender. Transfer to bowl, and stir in vinegar and remaining 1 Tbs. oil. Season with salt and pepper, if desired.

To serve: Stir cheese into grits, and transfer to serving platter. Top with kale, then onions. Sprinkle with sesame seeds and grated cheese (if using).

nutritional information Per Serving (3/4 cup grits, 3/4 cup kale, and 1/2 cup onions): Calories: 210; Protein: 6 g; Total Fat: 9 g; Saturated Fat: 2 g; Carbohydrates: 30 g; Cholesterol: 8 mg; Sodium: 84 mg; Fiber: 3 g; Sugar: 7 g; Gluten-Free

CORNBREAD AND PINTO BEAN SHEPHERD'S PIE

This also comes from the January/February 2013 issue of Vegetarian Times, page 30. It begins, “Serve this dish with taco toppings (such as salsa, chile and bell peppers, radishes, and shredded lettuce) that can be sprinkled over each serving.” Serves 4 in 30 minutes or less.

To view this online, click here.

2 14.5-oz. cans pinto beans, drained, 1 1/2 cups bean liquid reserved

3 Tbs. tomato paste

1 Tbs. olive oil

1 large red onion, cut into 1/4-inch dice (2 1/2 cups), divided

2 1/2 Tbs. chili powder

3 medium plum tomatoes, seeded and chopped (1 1/2 cups), divided

6 Tbs. whole-grain cornbread and muffin mix, such as Arrowhead Mills

1 1/3 cups plain nonfat Greek yogurt, divided

1 large egg

1 1/2 Tbs. sugar

Place oven rack in top position, and preheat oven to 425°F. Coat 9-inch pie dish with cooking spray. Whisk reserved bean liquid with tomato paste in bowl.

Heat oil in large skillet over medium-high heat. Add 2 cups onion. Cover, and cook 4 minutes, or until onion begins to soften, stirring occasionally. Add chili powder, and stir 10 seconds to coat onions. Stir in tomato paste mixture, 1 cup tomatoes, and then beans. Bring to simmer, stirring occasionally. Reduce heat to low, and simmer uncovered, 6 minutes, or until flavors blend and chili liquids thicken. Season with salt and pepper, if desired.

Meanwhile, combine cornbread mix, 1/3 cup yogurt, egg, sugar, and 1 Tbs. water in medium bowl.

Spread chili beans in prepared pie dish. Pour cornbread batter over beans, spreading with back of spoon. Bake 10 minutes, or until cornbread is set and golden.

Meanwhile, finely chop remaining 1/2 cup onion. Place in small bowl; mix in remaining 1/2 cup tomatoes, and season with salt and pepper, if desired.

Divide shepherd’s pie among shallow bowls. Serve with tomato salsa and remaining 1 cup yogurt.

nutritional information Per 1-cup serving: Calories: 380; Protein: 22 g; Total Fat: 6 g; Saturated Fat: 1 g; Carbohydrates: 63 g; Cholesterol: 47 mg; Sodium: 556 mg; Fiber: 16 g; Sugar: 20 g

BAKED APPLES

This comes from Alton Brown of Good Eats on the Food Networks. Serves 4.

To view this online, click here.

Ingredients

3/4 cup oats

3/4 cup flour

2/3 cup light brown sugar, packed

1 teaspoon ground cinnamon

1/2 teaspoon ground ginger

Pinch kosher salt

1 stick cold unsalted butter, diced

4 Braeburn apples (Fuji will substitute)

4 teaspoons honey

Directions

In a bowl combine all the dry ingredients and diced butter. Rub mixture briskly between finger tips until it forms small moist clumps in a loose sandy mixture. Refrigerate while preparing the apples.

Cut a small layer off the bottom of each apple to create a flat, stable bottom surface. With a small paring knife, cut a cylindrical cone out of the top of the apple, moving about 1-inch outside of the core, similar to removing the top of a pumpkin when carving a Jack O'Lantern. Remove the top and discard. With a melon baller or a teaspoon, remove the remaining core and seeds taking care not to puncture the base of the apple.

Place apples on a baking sheet or pie dish and fill each center with a teaspoon of honey. Spoon in mixture, packing lightly until heaped and overflowing over sides of the apples.

Bake in oven at 350 degrees on the top or middle rack for 40 minutes or until filling is golden brown and the tip of a paring knife can be inserted into the side of the apple with little or no resistance. Let apples stand for 10 minutes before serving.

Diabetic Thursday

Since it's Thursday, it's time for six diabetic recipes. Also, I've added an article from a recent The Diabetic News e-newsletter, titled “Diabetics with Food Complications Have Impaired Cognitive Function”>. The researchers at Ben-Gurion University of the Negev (BGU) studied diabetic patients who suffered from “diabetic foot.” To read the entire article, go to http://thediabeticnews.com/diabetes-feet-mental-function/.

And now for today's six recipes. Enjoy!

ATHENIAN MEATLOAF WITH YOGURT-CUCUMBER SAUCE

Makes 8 servings

Source: TBC

Find this recipe at: http://diabeticgourmet.com/recipes/html/1258.shtml

Ingredients

2 pounds 96% lean Ground Beef

1 cup soft bread crumbs*

3/4 cup finely chopped onion

1/2 cup 2% milk

1 large egg

1 tablespoon plus 1-1/2 teaspoons dried Greek seasoning, divided

1 cup low-fat or regular Greek-style yogurt

1/2 cup diced cucumber

* To make soft breadcrumbs: Tear several slices of fresh bread (French or whole wheat work well) into 1-inch pieces and pulse in a blender or food processor to make coarse crumbs. One slice of bread yields about 1/2 cup soft breadcrumbs.

Directions

Preheat oven to 350F. Combine Ground Beef, bread crumbs, onion, milk, egg, 1 tablespoon Greek seasoning in large bowl, mixing lightly but thoroughly.

Shape beef mixture into 10 x 4-inch loaf on rack in broiler pan. Bake in 350F oven 1-1/4 to 1-1/2 hours, until instant-read thermometer inserted into center registers 160F.

Meanwhile, combine yogurt, cucumber and remaining 1-1/2 teaspoons Greek seasoning in medium bowl. Set aside.

Let stand 10 minutes; cut into slices. Serve with cucumber-yogurt sauce.

Nutritional Information Per Serving: Calories: 187; Protein: 26 g; Fat: 6 g; Sodium: 240 mg; Cholesterol: 95 mg; Saturated Fat: 3 g; Dietary Fiber: .4 g; Carbohydrates: 6 g

BAKED CAJUN CHICKEN

Servings: 4

Source: Better Homes & Gardens

Find this recipe at: http://diabeticgourmet.com/recipes/html/33.shtml

Ingredients

1-1/2 to 2 pounds split chicken breasts

1/2 dried thyme, crushed

Nonstick spray coating

1/4 teaspoon garlic salt

2 tablespoons nonfat milk

1/8 teaspoon ground white pepper

2 tablespoons onion powder

1/8 teaspoon crushed red pepper

1/8 teaspoon ground black pepper

Directions

Rinse chicken, pat dry. Cut off skin and discard.

Spray a 13 x 9 x 2 inch baking dish with nonstick cooking spray.

Arrange the chicken in the dish; meat side up.

Brush lightly with milk.

In small bowl mix onion powder, thyme, garlic salt, white pepper, red pepper, and black pepper.

Sprinkle over chicken.

Bake in a 375 degree oven for 45 minutes, or until the chicken is cooked through.

Nutritional Information Per Serving: Calories: 166; Protein: 25 g; Fat: 6 g; Carbohydrates: 0 g; Exchanges: 3 Lean Meat

BEAN AND VEGETABLE STEW

Yield: 6 Servings (about 1-1/3 cups each)

Source: 1,001 Delicious Recipes For People With Diabetes

Find this recipe at: http://diabeticgourmet.com/recipes/html/905.shtml

Ingredients

1 cup chopped onion

1 medium Idaho potato, unpeeled, cut into 1-inch cubes

1 large sweet potato, peeled, cut into 1-inch cubes

3/4 cup chopped green bell pepper

1 teaspoon minced garlic

2 tablespoons olive oil

1 tablespoon flour

1-1/2 cups reduced-sodium vegetable broth

1 can (15 ounces) black beans, rinsed, drained

1 can (16 ounces) tomato wedges, undrained

3/4 teaspoon dried sage leaves

Salt and pepper, to taste

Directions

Saute onion, potato, sweet potato, bell pepper, and garlic in oil in large saucepan 5 minutes; stir in flour and cook 1 to 2 minutes longer.

Add remaining ingredients, except salt and pepper, to saucepan; heat to boiling.

Reduce heat and simmer, covered, until vegetables are tender, 15 to 20 minutes.

Season to taste with salt and pepper.

Nutritional Information Per Serving: Calories: 209; Protein: 7.7 g; Fat: 5.5 g; Sodium: 493 mg; Cholesterol: 0 mg; Carbohydrates: 39 g; Exchanges: 1 Vegetable, 2 Bread/Starch, 1 Fat

BUTTERNUT SQUASH ENCHILADAS WITH SALSA VERDE

Yield: Makes 8 servings.

Find this recipe at: http://diabeticgourmet.com/recipes/html/1016.shtml

Ingredients

1 package (16 oz.) diced peeled butternut squash, or 1 1/4 lb. squash, seeded, peeled and diced

Canola oil spray

1 can (15.5 oz.) pinto beans, rinsed and drained

3/4 cup (3 oz.) crumbled reduced-fat feta cheese, divided

8 large (about 7-inch) corn tortillas

1 jar (16 oz.) salsa verde

Salt and freshly ground black pepper, to taste

1/4 cup chopped fresh cilantro leaves, for garnish (optional)

Directions

Place squash in medium saucepan. Add 1 cup water. Cover pot tightly, and place over medium-high heat. Cook until squash is tender but not mushy, 12-15 minutes, depending on size of cubes. Drain squash, and set aside.

Meanwhile, preheat oven to 350 degrees. Select a baking dish just large enough to hold the eight tortillas, folded over and slightly overlapping, so that they fit snuggly in the dish. (You may want to "test" and see if the baking dish is the proper size by arranging unfilled, folded tortillas in it, as they would be once filled and ready to bake.) using the canola oil spray, lightly coat the interior of the baking dish and set aside.

Place beans in mixing bowl. Using fork, partially mash beans. Add squash and blend, leaving mixture coarsely mashed, with some beans still whole. Mix in 1/2 cup of the cheese. Season filling to taste with salt and pepper.

Coat a tortilla on both sides with cooking spray. Lay it on a plate. Spoon 3/4 cup of filling on one half of the tortilla. Fold tortilla in half over filling. Set it at one end of the baking dish. Repeat, placing filled tortillas so they overlap, filling baking dish tightly. Pour pureed sauce over assembled enchiladas. Sprinkle remaining cheese over sauce. Cover pan with foil.

Bake enchiladas about 30 minutes, until they are heated through and tortillas are soft. Uncover and serve garnished with cilantro, accompanied by cooked brown rice, if desired.

Nutritional Information Per Serving: Calories: 180; Protein: 8 g; Fat: 2 g; Sodium: 479 mg; Saturated Fat: 1 g; Carbohydrates: 33 g

CINNAMON BUN BREAKFAST FOCACCIA

Hot roll mix makes this breakfast bread easy to prepare. Low fat granola cereal and colorful dried cranberries along with a cream cheese glaze add appetite appeal.

Serves: 16

Online: http://diabeticgourmet.com/recipes/html/986.shtml

Ingredients

1 package (16 oz.) Pillsbury Hot Roll Mix

1/4 cup Equal Spoonful or Granulated*

2-1/2 teaspoons ground cinnamon, divided

1 cup very hot tap water

1 egg, slightly beaten

5 tablespoons stick butter or margarine, melted, divided

3/4 cup dried cranberries

1/4 cup Equal Spoonful or Granulated**

1 cup reduced-fat granola cereal

4 ounces reduced-fat cream cheese, softened

2 tablespoons Equal Spoonful or Granulated***

1/2 teaspoon vanilla

1 to 2 tablespoons 2% milk

* May substitute 6 packets Equal sweetener

** May substitute 6 packets Equal sweetener

*** May substitute 3 packets Equal sweetener

Directions

Combine hot roll mix, yeast packet, 1/4 cup Equal and 1-1/2 teaspoons cinnamon. Stir in hot water, egg and 3 tablespoons melted butter. Mix until a soft dough forms. Turn out onto lightly floured surface and knead in cranberries.

Continue to knead until dough is smooth and elastic, about 3 minutes. Shape into a ball. Cover with a bowl and let rest 5 minutes.

Press dough evenly into a well sprayed 15 x 10-inch baking pan. Combine 1/4 cup Equal, remaining 2 tablespoons melted butter and 1 teaspoon cinnamon. Spread over surface of dough. Sprinkle with granola, pressing lightly into dough. Cover with waxed paper and let rise until puffy, about 25 minutes.

Bake in preheated 375F oven 18 to 22 minutes or until edges are golden. Cool in pan on wire rack 5 minutes.

Meanwhile, beat cream cheese, 2 tablespoons Equal, vanilla and enough milk to form a spreading consistency. Drizzle cream cheese mixture over warm focaccia. Serve warm or at room temperature.

Nutritional Information Per Serving: Calories: 198; Protein: 5 g; Fat: 7 g; Sodium: 228 mg; Cholesterol: 27 mg; Carbohydrates: 30 g; Exchanges: 2 starch, 1 fat

CHOCOLATE CREAM PIE

A rich chocolate pie that has 43% less calories than a traditional recipe. Indulge without the guilt!

Serves: 8

Online: http://diabeticgourmet.com/recipes/html/985.shtml

Ingredients

Pastry for single-crust 9-inch pie

1-1/2 cups Equal Spoonful or Granulated*

1/2 cup cornstarch

1/3 cup European or Dutch-process cocoa

1/4 teaspoon salt

3 cups 2% milk

2 eggs

1 teaspoon vanilla

Light whipped topping (optional)

Chocolate curls (optional)

* May substitute 36 packets Equal sweetener

Directions

Roll pastry on floured surface into circle 1 inch larger than inverted 9-inch pie plate. Ease pastry into plate; trim and flute edge. Pierce bottom and side of pastry with fork.

Bake in preheated 375F oven 10 to 12 minutes or until crust is golden. Cool on wire rack.

Combine Equal, cornstarch, cocoa and salt in medium saucepan. Stir in milk. Heat to boiling over medium-high heat, whisking constantly. Boil and stir until thickened, about 1 minute.

Beat eggs in small bowl; whisk about 1 cup chocolate mixture into eggs. Whisk egg mixture into chocolate mixture in saucepan. Cook over very low heat, whisking constantly, 30 to 60 seconds. Remove from heat. Stir in vanilla.

Spread hot filling in baked crust. Refrigerate until chilled and set, about 6 hours. Garnish top of pie with dollops of whipped topping and chocolate curls, if desired. Cut pie into wedges.

Nutritional Information Per Serving: Calories: 235; Protein: 7 g; Fat: 10 g; Sodium: 463 mg; Cholesterol: 66 mg; Carbohydrates: 27 g; Exchanges: 1 milk, 1 starch, 2 fat