These recipes are culled from the web, so I have not tested them. They are all vegetarian, but may not all be vegan.
Green Bean Medley
1-1/2 pounds fresh green beans, halved
1 medium onion, cut into rings
1 celery rib, sliced
2 - 3 carrots, cut into 2-inch strips
1 teaspoon salt, optional
2 - 3 tablespoons minced fresh savory OR 2-3 teaspoons dried savory
1/8 teaspoon pepper
1 cup water
In a large saucepan, combine all ingredients; bring to a boil. Reduce heat; cover and simmer for 5-10 minutes or until vegetables are tender, stirring occasionally. Remove with a slotted spoon to a serving bowl. * One serving (without added salt): 41 calories, 20mg sodium, 0 cholesterol, 9gm carbohydrate, 2gm protein, trace fat.
Foil-Grilled Italian Potatoes
(makes 4 servings)
3 medium russet potatoes, about 1 pound (460 g) total, unpeeled and scrubbed
2 teaspoons (10 ml) olive oil
1/4 teaspoon (1.25 ml) crushed dried thyme
1/4 teaspoon (1.25 ml) crushed dried oregano
1/8 teaspoon (0.6 ml) crushed dried rosemary
1/8 teaspoon (0.6 ml) garlic powder
1/8 teaspoon (0.6 ml) paprika
2 tablespoons (24 g) freshly grated Parmesan cheese
Cut a 14-inch (35 cm) square sheet of heavy-duty aluminum foil. Cut potatoes lengthwise into eighths and lay in center of the foil. Drizzle potatoes with olive oil. In a small bowl, combine thyme, oregano, rosemary, garlic powder, and paprika. Sprinkle over potatoes and toss gently to coat evenly. Wrap and seal foil securely with tight double folds. Place on grill about 4 to 6 inches from source of heat over medium-hot coals. Cook 30 to 40 minutes until potatoes are tender. Open packet and stir gently. Sprinkle with cheese. Close packet and continue to grill another 3 to 5 minutes, until cheese melts. Serve hot.
Nutritional Information
Per serving: 125 calories (23% calories from fat), 4 g protein, 3 g total fat (1.0 g saturated fat), 21 g carbohydrates, 2 g dietary fiber, 3 g cholesterol, 65 mg sodium
Diabetic exchanges: 1 1/2 carbohydrate (bread/starch), 1/2 fat
Recipes are the Copyright © of Diabetic-Lifestyle. For more recipes visit Diabetic-Lifestyle.Com
Lemon Green Beans
(makes 4 servings)
1 1/4 pounds (600 g) fresh green beans, stem ends trimmed and rinsed
2 teaspoons (10 ml) olive oil
2 cloves garlic, thinly sliced
1/4 teaspoon (1.25 ml) salt (optional)
1/4 cup (60 ml) fresh lemon juice
3 tablespoons (12 g) chopped flat-leaf parsley
In a medium sauté pan, cover beans with cold water. Place on stove over medium-high heat and bring to a boil. Reduce heat and cook for 2 minutes. Drain and keep warm. Add the olive oil to the sauté pan and return to stove over medium heat. Add garlic and sauté until garlic is soft, but not browned, about 4 minutes. Stir often. Return beans to pan, add salt (if using), lemon juice, and parsley. Stir to combine. Cook for another 1 to 2 minutes until beans are crisp-tender, stirring frequently. Serve at once.
Nutritional Information
Per serving: 71 calories (27% calories from fat), 3 g protein, 2 g total fat (0.3 g saturated fat), 12 g carbohydrates, 5 g dietary fiber, 0 cholesterol, 11 mg sodium
Diabetic exchanges: 1 carbohydrate (2 vegetable)
Recipes are the Copyright © of Diabetic-Lifestyle. For more recipes visit Diabetic-Lifestyle.Com
Apple Salad
Yield: 8 servings
2 lg Apples;diced and pared
1 tb Lemon juice
1/2 c Celery;diced
1 tb Mayo;reduced calorie
1/4 c Raisins
8 Lettuce leaves
Combine all ingredients except lettuce; mix well Refrigerate until ready to serve. Serve on Lettuce Leaves, optional of course.
Each serving 1/4 cup Yeild 8 servings Each serving may be exchaned for : 1 fruit. From Joni's Diabetic Kitchen in South Jersey,Enjoy.
Tuscany White Bean Soup
Yield: 4 servings
1/4 c Onion; chopped
2 Bay leaves; large
1/2 ts Garlic; minced
1 ts Dried basil; crumbled
3 tb Olive oil; divided
1/2 ts Salt
1/2 lb Dry great nothern beans; washed
2 tb Parsley; fresh chopped
2 qt Water
2 Green onion; chopped
Saute onion and garlic in 2 tablespoons of olive oil until soft, stirring often. Add bean, water, bay leaves, and basil. Bring mixture to a boil, reduce to a simmmer, and cover. Continue cooking until beans are tender, about 2 hours, adding more liquid if necessary and stirring occasionally. Season with salt and pepper. Cool soup, puree beans in a blender or food processor fitted with steel blade. Return pureed soup to pot; reheat over moderate heat. stirring often. Blend in remaining olive oil. Serve soup hot, garnished with chopped parsley and green onions. If soup is too thick, add water.
Food Exchange Per Serving: 2 1/2 STRARCH/BREAD EXCHANGES + 1 LEAN MEAT EXCHANGE + 1 FAT EXCHANGE CAL: 293; CHO: 37g; PRO: 13g; FAT: 11g; SOD: 256; CHOL: 0g; Low-Sodium Diets: Omit Salt.
Source: The Art of Cooking for the Diabetic by Mary Abbott Hess, R.D.,M.S. and Katharine Middleton Brought to you and yours via Nancy O'Brion and her Meal-Master
Black Bean Soup
1 lb dried black beans
2 qt water
3 ts salt
2 tb olive oil
2 c chopped onions
1 c chopped green pepper (opt)
2 ts minced garlic
1 ts ground cumin
1 ts oregano
1 tb lemon juice
Presoak beans in water overnight or use quick-cook method on package. After soaking beans, add 2 teaspoons salt and bring to a boil; cover and simmer on low heat for 2 hours. Heat oil, add onions, and saute until onions are tender. Stir in remaining ingredients. Add about 3/4 c hot bean liquid, cover, and simmer 10 minutes. Add onion seasoning mixture to beans and continue to cook 1 hour, stirring occasionally. Serve over cooked brown rice (1/2 c cooked rice = 1 Bread Exchange) and top with chopped green onions.
Yield: 8 cups
Serving size: 1 cup
Nutritional Info: Calories 241; Protein 13.3g; Fat 4.4g; CHO 38.8g; Na 815.5mg;
Exchanges: Starch/Bread 2 1/2; Meat, lean 1
Source: Family Cookbook Vol II, isbn 00-13-003955-1 (Prentice Hall)
Tofu Chili
2 cups firm tofu, crumbled
1 clove garlic, minced
1 tablespoon chili powder
Vegetable cooking spray
1 onion, chopped
1 green pepper, chopped
2 ribs of celery, chopped
1 tomato, chopped
1 can (16 oz) tomato sauce
1 can (15 oz) dark red kidney beans, drained
1 can (15 oz) chili beans, with sauce
1/2 teaspoon dried basil
1/2 cup chopped green onion or scallions for garnish
1 teaspoon cumin
In a mixing bowl, combine tofu, garlic and, chili powder; set mix aside. Coat a large non-stick skillet with cooking spray. Saute onion, green pepper, and celery until the onion is translucent. Add tofu mixture; cook and stir 3 minutes longer. Add tomato, tomato sauce, beans and basil. Mix well, cover, and simmer over medium-low heat for 30 minutes. Garnish with chopped green onion, if desired.
Yield: 9 cups
Serving size: 1 cup
Per serving: 114 calories; 8g protein, 20g carbohydrate, 1g fat, 667mg sodium 5g fiber
Exchanges per serving: 1 starch; 1 very lean meat
Applesauce Raisin Cookies
1 cup each: unbleached and whole wheat flour
3 1/2 cups uncooked oats, quick or old-fashioned
1 tablespoon baking powder
1 teaspoon baking soda
1 1/2 teaspoons ground cinnamon
1/2 teaspoon each: ground nutmeg and ground allspice
1/4 teaspoon cream of tartar
1 package (3 tablespoons) Butter Buds
Sugar substitute equal to 2/3 cup brown sugar (i.e., 2/3 cup Brown Sugar Twin)
1/2 cup raisins
2 eggs
2 2/3 cups unsweetened applesauce
1/2 cup water
1 tablespoon vanilla extract
Mix flours, oats, baking powder and soda, cinnamon, nutmeg, allspice, cream of tartar, Butter Buds, sugar substitute and raisins. In a blender, mix eggs, applesauce, water and vanilla. Add to flour mixture and stir until mixed. Drop by the tablespoonful onto 2 cookie sheets sprayed with nonstick spray. Bake in a preheated 375º oven for 15 minutes. Makes 48 cookies.
Per cookie: 52 cal. (12% from fat); 1.66 g protein; 0.69 g fat (0.08 g sat.); 10.4 g carbo.; 47 mg sodium; 8.9 mg chol.; 0.32 g fiber.
------------------
For I know that my redeemer liveth,
and that he shall stand at the latter day upon the earth.
_________________________
Linda
Needed to correct a mistake in the one recipe's directions.
[This message has been edited by Linda Sutton (edited April 10, 2001).]
I'll correct the recipe.