“Meatless Monday” Recipe of the Week – Chipotle Veggie and Cheese Wrap

September 19, 2022 at 6:01 AM | Posted in Diabetes Self Management, Meatless Monday | Leave a comment
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This week’s “Meatless Monday” Recipe of the Week is a Chipotle Veggie and Cheese Wrap. To make this week’s recipe you’ll be needing Spinach Leaves, Mozzarella String Cheese (made with part-skim milk), Sliced Red Pepper Strips, Zucchini Strips, and Hidden Valley Spicy Chipotle Pepper Sandwich Spread and Dip. The Wrap is 106 calories and 4 net carbs. The recipe is from the Diabetes Self Management website where you can find a huge selection of Diabetic Friendly Recipes, Diabetes News, Diabetes Management Tips, and more! You can also subscribe to the Diabetes Self Management Magazine. Each issue is packed with Diabetes News and Diabetic Friendly Recipes. I’ve left a link to subscribe at the end of the post. Enjoy and Eat Healthy in 2022! https://www.diabetesselfmanagement.com/

Chipotle Veggie and Cheese Wrap
Looking to keep things lower-carb? Skip the bread and try these simple sandwiches, all wrapped up in fresh spinach leaves. Combining mozzarella, vegetables, and spicy chipotle spread, they pack a lot of flavor into a portable portion!

Ingredients
Preparation time: 8 minutes

2 large spinach leaves, about 8 inches square, washed and dried
1 stick (1 ounce) mozzarella string cheese, made with part-skim milk
3 sliced red pepper strips, about 1/3 inch thick, 4 inches long
3 zucchini strips, about 1/3 inch thick, 4 inches long
1 tablespoon Hidden Valley Spicy Chipotle Pepper Sandwich Spread & Dip

Directions
Yield: 1 serving
Serving size: 1 wrap

1 – Place spinach leaves in the center of a plate or cutting board, one on top of the other. Place string cheese in the center of the spinach. Add pepper and zucchini strips alongside cheese. Using a pastry brush or spoon, evenly spread Chipotle Pepper Sandwich Spread over the top spinach leaf. Fold the right side of the spinach leaves over the cheese and vegetables, then gently roll toward the left until you have made a neat bundle. Refrigerate if not eaten immediately.

Nutrition Information:
Calories: 106 calories, Carbohydrates: 5 g, Protein: 8 g, Fat: 6 g, Saturated Fat: 4 g, Cholesterol: 15 mg, Sodium: 259 mg, Fiber: 1 g
https://www.diabetesselfmanagement.com/recipes/main-dishes/chipotle-veggie-and-cheese-wrap/

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* In-depth articles related to both Type 1 and Type 2 diabetes
* Weight Self-Management: Everything to maintain a healthy diet
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“Meatless Monday” Recipe of the Week – Mushroom Ragout with Herbed Ricotta and Pappardelle

September 12, 2022 at 6:01 AM | Posted in Eating Well, Meatless Monday | Leave a comment
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This week’s “Meatless Monday” Recipe of the Week is a Mushroom Ragout with Herbed Ricotta and Pappardelle. The recipe comes from the EatingWell Website, where they have countless Meatless Recipes! Some of the Ingredients you’ll be needing are Mushrooms, Garlic, Onions, Tomato Paste, White Wine, Part-Skim Ricotta Cheese, Herbs, Spices, and Whole Wheat Pappardelle Pasta. Find this recipes and more all at the EatingWell website. You can also subscribe to one of my favorite Magazines, the EatingWell Magazine. So find these recipes and more all at the EatingWell website. Enjoy and Eat Healthy in 2022! http://www.eatingwell.com/

Mushroom Ragout with Herbed Ricotta and Pappardelle
This mushroom ragout is topped with dollops of ricotta, which cut through the acidity of the tomato-based sauce for a balanced flavor and creamy texture.

Ingredients
3 tablespoons extra-virgin olive oil
1 pound mixed mushrooms, such as maitake, shiitake, oyster and/or cremini, trimmed and halved
1 medium onion, chopped
3 cloves garlic, grated, divided
1 teaspoon chopped fresh thyme
1 tablespoon tomato paste
¾ teaspoon salt
½ teaspoon ground pepper, divided
¼ cup dry white wine
1 (15 ounce) can no-salt-added diced tomatoes
½ cup part-skim ricotta cheese
¼ cup chopped fresh herbs, such as tarragon and/or parsley, plus more for garnish
8 ounces pappardelle pasta, preferably whole-wheat

Directions
Step 1
Put a large pot of water on to boil.

Step 2
Heat oil in a large skillet over medium-high heat. Add mushrooms and cook, stirring once, until browned, about 4 minutes. Add onion, two-thirds of the garlic and thyme; cook, stirring occasionally, until the onion is translucent, about 3 minutes. Add tomato paste, salt and 1/4 teaspoon pepper and cook, stirring, for 1 minute. Stir in wine and tomatoes and bring to a simmer. Cover and cook for 5 minutes.

Step 3
Meanwhile, combine ricotta, herbs, the remaining garlic and 1/4 teaspoon pepper in a small bowl.

Step 4
Cook pasta in the boiling water according to package directions. Using tongs or a slotted spoon, transfer the pasta directly to the skillet, allowing some of the pasta-cooking water to drip into the pan. Cook, stirring, until the pasta is coated with the sauce, about 1 minute. Serve the pasta topped with the ricotta mixture and more herbs, if desired.

Nutrition Facts
Serving Size: 1 1/2 cups
Per Serving: 432 calories; fat 15g; cholesterol 40mg; sodium 503mg; carbohydrates 56g; dietary fiber 5g; protein 16g; sugars 8g; niacin equivalents 4mg; saturated fat 3g; vitamin a iu 731IU; potassium 623mg.
https://www.eatingwell.com/recipe/7896353/mushroom-ragout-with-herbed-ricotta-pappardelle/

“Meatless Monday” Recipe of the Week -Moroccan Lentil and Vegetable Soup for Diabetics

September 5, 2022 at 6:01 AM | Posted in Diabetes Self Management, Meatless Monday | Leave a comment
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This week’s “Meatless Monday” Recipe of the Week is a Moroccan Lentil and Vegetable Soup for Diabetics. To make this week’s recipe you’ll be needing Herbs, Spices, Olive Oil, Onion, Garlic Cloves, Dried Lentils, Low Sodium Vegetable Broth, Celery, Sun Dried Tomatoes, Yellow Squash, Pum Tomatoes, and Green Bell Peppers. There’s 131 calories and 18 net carbs per serving. The recipe is from the Diabetes Self Management website where you can find a huge selection of Diabetic Friendly Recipes, Diabetes News, Diabetes Management Tips, and more! You can also subscribe to the Diabetes Self Management Magazine. Each issue is packed with Diabetes News and Diabetic Friendly Recipes. I’ve left a link to subscribe at the end of the post. Enjoy and Eat Healthy in 2022! https://www.diabetesselfmanagement.com/

Moroccan Lentil and Vegetable Soup for Diabetics
This hearty and colorful Moroccan lentil and vegetable soup features lentils, fragrant spices, tomatoes and vegetable broth.

Ingredients
1 tablespoon olive oil
1 cup chopped onion
4 cloves garlic, minced
1/2 cup dried lentils, rinsed and sorted
1 1/2 teaspoons ground coriander
1 1/2 teaspoons ground cumin
1/2 teaspoon ground cinnamon
1/2 teaspoon black pepper
1 container (32 ounces) low-sodium vegetable broth
1/2 cup chopped celery
1/2 cup chopped sun-dried tomatoes (not packed in oil)
1 yellow squash, chopped
1/2 cup chopped green bell pepper
1 cup chopped plum tomatoes
1/2 cup chopped fresh Italian parsley
1/4 cup chopped fresh cilantro or basil

Directions
Yield: 6 servings
Serving size: 1 cup

1 – Heat oil in medium saucepan over medium-high heat. Add onion and garlic; cook and stir 4 minutes or until onion is tender. Stir in lentils, coriander, cumin, cinnamon, and black pepper; cook 2 minutes. Add broth, celery, and sun-dried tomatoes; bring to a boil. Reduce heat to medium-low; cover and simmer 25 minutes.

2 – Stir in squash and bell pepper; cover and cook 10 minutes or until lentils are tender.

3 – Top with plum tomatoes, parsley, and cilantro just before serving.

Tip: Many soups, including this one, taste even better the next day after the flavors have had time to blend. Cover and refrigerate the soup overnight, reserving the plum tomatoes, parsley, and cilantro until ready to serve.

Nutrition Information:
Calories: 131 calories, Carbohydrates: 20 g, Protein: 8 g, Fat: 3 g, Saturated Fat: 1 g, Cholesterol: 0 mg, Sodium: 264 mg, Fiber: 2 g
https://www.diabetesselfmanagement.com/recipes/main-dishes/moroccan-lentil-vegetable-soup/

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Your one-stop resource for advice, news and strategies for living with diabetes.

Inside every issue you’ll find…
* The latest medical and research news
* In-depth articles related to both Type 1 and Type 2 diabetes
* Weight Self-Management: Everything to maintain a healthy diet
* Diabetic Cooking: Recipes and meals for every occasion
* Quizzes, Q&As, Resources, Products, and more!
* Your one-stop resource for advice, news and strategies for living with diabetes.
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“Meatless Monday” Recipe of the Week – White Bean and Orzo Salad

August 29, 2022 at 6:01 AM | Posted in Diabetes Self Management, Meatless Monday, Vegetarian | Leave a comment
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This week’s “Meatless Monday” Recipe of the Week is a White Bean and Orzo Salad. To make this week’s recipe you’ll be needing Orzo Pasta, Reduced Sodium Navy Beans, Spinach Leaves, Roasted Red Peppers, Capers, fresh Basil, Reduced Fat Italian Dressing, and Crumbled Feta Cheese. The recipe is from the Diabetes Self Management website where you can find a huge selection of Diabetic Friendly Recipes, Diabetes News, Diabetes Management Tips, and more! You can also subscribe to the Diabetes Self Management Magazine. Each issue is packed with Diabetes News and Diabetic Friendly Recipes. I’ve left a link to subscribe at the end of the post. Enjoy and Eat Healthy in 2022! https://www.diabetesselfmanagement.com/

White Bean and Orzo Salad
Featuring basil, feta cheese and roasted red peppers, this high-fiber pasta salad embraces the flavors of the Mediterranean! Quick and easy, you can be digging in with less than 15 minutes of preparation.

Ingredients
3/4 cup uncooked orzo pasta (6 ounces)
1 can (about 15 ounces) reduced-sodium navy beans, rinsed and drained
1 cup packed spinach leaves, coarsely chopped
1/2 cup chopped roasted red peppers
3 tablespoons capers, rinsed and drained
3 tablespoons chopped fresh basil
3 tablespoons reduced-fat Italian dressing
1/4 cup crumbled feta cheese

Directions
Yield: 6 servings
Serving size: 1 cup

1 – Cook pasta according to package directions, omitting salt.

2 – Combine beans, spinach, roasted peppers, capers, basil, and dressing in large bowl.

3 – Drain pasta; add to bean mixture. Add feta and toss gently.

Nutrition Information:
Calories: 234 calories, Carbohydrates: 43 g, Protein: 11 g, Fat: 2 g, Saturated Fat: 1 g, Cholesterol: 4 mg, Sodium: 336 mg, Fiber: 9 g
https://www.diabetesselfmanagement.com/recipes/snack/white-bean-orzo-salad/

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* The latest medical and research news
* In-depth articles related to both Type 1 and Type 2 diabetes
* Weight Self-Management: Everything to maintain a healthy diet
* Diabetic Cooking: Recipes and meals for every occasion
* Quizzes, Q&As, Resources, Products, and more!
* Your one-stop resource for advice, news and strategies for living with diabetes.
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“Meatless Monday” Recipe of the Week – Eggplant “Parmigiana” Wisconsin-Style

August 15, 2022 at 6:01 AM | Posted in CooksRecipes, Meatless Monday, Vegetarian | Leave a comment
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This week’s “Meatless Monday” Recipe of the Week is – Eggplant “Parmigiana” Wisconsin-Style. Eggplant Parmigiana made using Wisconsin Aged Asiago Cheese and Wisconsin Fresh Mozzarella Cheese. The Asiago will be giving it a taste like you’ve never had on your Eggplant Parmigiana! The recipe is from the Diabetes Self Management website where you can find a huge selection of Diabetic Friendly Recipes, Diabetes News, Diabetes Management Tips, and more! You can also subscribe to the Diabetes Self Management Magazine. Each issue is packed with Diabetes News and Diabetic Friendly Recipes. I’ve left a link to subscribe at the end of the post. Enjoy and Eat Healthy in 2022! https://www.diabetesselfmanagement.com/

Eggplant “Parmigiana” Wisconsin-Style
This excellent recipe for eggplant parmigiana was created by chef Sanford D’Amato.

Recipe Ingredients:
1 1/2 cups freshly grated Wisconsin Aged Asiago Cheese (about 4 ounces)
1/4 cup dry bread crumbs
1/2 cup extra virgin olive oil – divided use
1 eggplant (about 24 ounces) cut crosswise in 16 thin (3/16-inch thick) slices
Kosher or sea salt and freshly ground black pepper to taste
2 1/2 cups seasoned tomato or marinara sauce, homemade or top quality purchased
8 ounces Wisconsin Fresh Mozzarella Cheese, cut in 16 slices
16 fresh basil leaves
2 tablespoons capers, rinsed
1/4 cup Italian green olives, pitted and sliced 3/16-inch thick

Cooking Directions:
1 – In small bowl, mix Asiago Cheese, bread crumbs and 2 tablespoons extra virgin olive oil; set aside.
2 – Using 3 tablespoons of the olive oil, brush eggplant slices on both sides; season with salt and pepper.
3 – Heat grill pan over medium-high heat. Grill each slice 3 minutes; turn and grill 2 minutes longer. Remove slices and cool.
4 – Preheat oven to 425°F (220°C).
5 – In large baking pan, spoon 8 tablespoons of tomato sauce in 8 circles. Place a slice of eggplant over each pool of sauce. Top with 1 slice Mozzarella, a basil leaf and another tablespoon of sauce. Repeat layers, using all ingredients and ending with all remaining tomato sauce. Sprinkle the cheese/crumb mixture over each eggplant stack. Drizzle remaining 3 tablespoons olive oil over all stacks.
6 – Bake 15 minutes or until hot and bubbly. Sprinkle capers and olives over each stack.
Makes 4 servings.

*If made ahead and refrigerated, reduce oven temperature to 375°F (190°C). and bake 25 minutes.
https://www.cooksrecipes.com/mless/eggplant_parmigiana_wisconsin-style_recipe.html

“Meatless Monday” Recipe of the Week – VEGETABLE SOUP WITH SHIRATAKI AND EDAMAME

August 8, 2022 at 6:01 AM | Posted in Diabetic Gourmet Magazine, Meatless Monday | Leave a comment
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This week’s “Meatless Monday” Recipe of the Week is a VEGETABLE SOUP WITH SHIRATAKI AND EDAMAME. You’ll be using the Skinny Noodles Spinach Fettuccine (shirataki noodles). So you can find this Diabetic Friendly recipe and more all at the Diabetic Gourmet Magazine website. You can also sign up to receive wonderful recipes, engaging articles, helpful and healthful tips, critically important news and more. Enjoy and Eat Healthy in 2022! https://diabeticgourmet.com/

VEGETABLE SOUP WITH SHIRATAKI AND EDAMAME
Recipe for Vegetable Soup with Shirataki and Edamame from our Soups recipe section.

Ingredients
1 (8 oz) package Skinny Noodles Spinach Fettuccine (shirataki noodles), drained, rinsed, cut to 4

 

inch pieces, and set aside
4 cup vegetable broth
1 clove garlic, crushed
1 cup chopped carrots
1 cup chopped celery
1/2 cup shelled edamame
1/2 cup chopped onion
Salt and pepper to taste

Directions

Pour broth in a pot and add all ingredients except Skinny Noodles Spinach Fettuccine.
Bring to a boil; lower heat and cook for 5-10 minutes until vegetables are fork tender.
Add Skinny Noodles, and cook for another 5-7 minutes.
Add salt and pepper to taste and serve hot.

Recipe Yield: Makes 4 servings

NUTRITIONAL INFORMATION PER SERVING:
Calories: 62
Fat: 1 grams
Fiber: 4 grams
Protein: 3 grams
Carbohydrates: 11 grams
https://diabeticgourmet.com/diabetic-recipes/vegetable-soup-with-shirataki-and-edamame

“Meatless Monday” Recipe of the Week – SAUTEED SPINACH WITH GARLIC

July 25, 2022 at 6:01 AM | Posted in Diabetic Gourmet Magazine, Meatless Monday | Leave a comment
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This week’s “Meatless Monday” Recipe of the Week is SAUTEED SPINACH WITH GARLIC. To make this Dish you’ll be needing Spinach, Olive Oil, Tomato, and Garlic Cloves. There 108 calories and 4 carbs per serving. So you can find this Diabetic Friendly recipe and more all at the Diabetic Gourmet Magazine website. You can also sign up to receive wonderful recipes, engaging articles, helpful and healthful tips, critically important news and more. Enjoy and Eat Healthy in 2022! https://diabeticgourmet.com/

SAUTEED SPINACH WITH GARLIC
Recipe for Sauteed Spinach with Garlic from our Side Dishes recipe section.

Ingredients

1 pound raw spinach
2 tablespoons olive oil
1 fresh tomato
2 cloves garlic

Directions

1 – Wash spinach thoroughly and drain.
2 – Saute tomato and garlic in olive oil in a large saute pan.
3- Add spinach, cover and cook over low heat for 5 minutes, stirring a few times.
4 – Add salt and pepper to taste.
5 – Cook, uncovered, 5 minutes longer, stirring occasionally.

Recipe Yield: Servings: 4

NUTRITIONAL INFORMATION PER SERVING:
Calories: 108
Fat: 7 grams
Sodium: 94 milligrams
Protein: 3.9 grams
Carbohydrates: 4 grams
https://diabeticgourmet.com/diabetic-recipe/sauteed-spinach-with-garlic

“Meatless Monday” Recipe of the Week – Tofu and Vegetable Stir-Fry

July 18, 2022 at 6:01 AM | Posted in diabetes, diabetes friendly, Diabetes Self Management, Meatless Monday | Leave a comment
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This week’s “Meatless Monday” Recipe of the Week is a Tofu and Vegetable Stir-Fry. To make this week’s recipe some of the ingredients you’ll be needing are Firm Tofu, Teriyaki Sauce, Peanut Oil, Minced Garlic, Onion, Low Sodium Fat-Free Chicken Broth, and much more! The recipe is from the Diabetes Self Management website where you can find a huge selection of Diabetic Friendly Recipes, Diabetes News, Diabetes Management Tips, and more! You can also subscribe to the Diabetes Self Management Magazine. Each issue is packed with Diabetes News and Diabetic Friendly Recipes. I’ve left a link to subscribe at the end of the post. Enjoy and Eat Healthy in 2022! https://www.diabetesselfmanagement.com/

Tofu and Vegetable Stir-Fry
Stir-fries are simple, hearty and delicious meals that add some spice to the same-old dinner routine. This tofu and vegetable version will be a highlight of the night — and so tasty that you’ll want to make it again and again.
Ingredients
Preparation time: 35 minutes
Cooking time: 25 minutes.

10 ounces firm tofu, cut into 1/2- to 3/4-inch cubes

1/3 cup lite (low-sodium) teriyaki sauce

1 tablespoon peanut oil

1 teaspoon minced garlic

1 small onion (2 inches in diameter), peeled and diced

1/4 teaspoon black pepper

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

1/2 teaspoon lite (low sodium) soy sauce

8 ounces broccoli florets, cut into bite-size pieces

4 ounces fresh white mushrooms, cleaned and quartered

1 small red pepper (about 2–2 1/2 inches in diameter), stemmed, seeds removed, chopped into bite-size pieces

1/2 cup sliced water chestnuts, drained

3 cups cooked brown rice (prepared according to package directions)

Directions
Yield: 4 servings
Serving size: 1 cup tofu mixture over 2/3 cup rice

1 – Place tofu pieces in a small bowl. Pour teriyaki sauce over cubes and stir to coat. Let sit 30 minutes to marinate at room temperature. Meanwhile, prepare vegetables as described above. Heat 1 tablespoon peanut oil over medium-high heat in a wok or large sauté pan. Add garlic, onion, and black pepper and stir-fry about 1 minute. Raise heat to high, and add marinated tofu (and any remaining teriyaki sauce within the bowl), chicken broth, and soy sauce; stir-fry 1 minute. Add broccoli, mushrooms, red pepper, and water chestnuts. Stir-fry 2–3 minutes until desired crispness of vegetables is reached. Serve each portion over 2/3 cup hot, cooked brown rice.

Nutrition Information:
Calories: 280 calories, Carbohydrates: 40 g, Protein: 12 g, Fat: 8 g, Saturated Fat: 1 g, Cholesterol: 0 mg, Sodium: 226 mg, Fiber: 5 g
https://www.diabetesselfmanagement.com/recipes/main-dishes/tofu-and-vegetable-stir-fry/

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Your one-stop resource for advice, news and strategies for living with diabetes.

Inside every issue you’ll find…
* The latest medical and research news
* In-depth articles related to both Type 1 and Type 2 diabetes
* Weight Self-Management: Everything to maintain a healthy diet
* Diabetic Cooking: Recipes and meals for every occasion
* Quizzes, Q&As, Resources, Products, and more!
* Your one-stop resource for advice, news and strategies for living with diabetes.
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“Meatless Monday” Recipe of the Week – Chickpea Burgers

July 11, 2022 at 6:01 AM | Posted in Diabetes Self Management, Meatless Monday, Vegetarian | Leave a comment
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This week’s “Meatless Monday” Recipe of the Week is Chickpea Burgers. To make this week’s recipe you’ll be needing Chickpeas, Carrots, Herbed Croutons, Parsley, Onion, Egg Whites, Garlic, Grated Lemon Peel, Salt, Pepper Cooking Spray, Whole Grain Hamburger Buns, and Tomato Slices.The recipe is from the Diabetes Self Management website where you can find a huge selection of Diabetic Friendly Recipes, Diabetes News, Diabetes Management Tips, and more! You can also subscribe to the Diabetes Self Management Magazine. Each issue is packed with Diabetes News and Diabetic Friendly Recipes. I’ve left a link to subscribe at the end of the post. Enjoy and Eat Healthy in 2022! https://www.diabetesselfmanagement.com/

Chickpea Burgers
Chickpeas, lentils and other legumes are the ideal diabetes management trifecta: They lower blood sugar after meals, lower “bad” (LDL) cholesterol and increase “good” (HDL)

cholesterol. Work some into your meal plan with these tasty vegetarian burgers!

Ingredients
1 can (15 ounces) chickpeas, rinsed and drained
1/3 cup chopped carrots
1/3 cup herbed croutons
1/4 cup chopped fresh parsley
1/4 cup chopped onion
1 egg white
1 teaspoon minced garlic
1 teaspoon grated lemon peel
1/2 teaspoon black pepper
1/8 teaspoon salt (optional)
Nonstick cooking spray
4 whole-grain hamburger buns
Tomato slices, lettuce leaves and salsa (optional)

Directions
Yield: 4 servings
Serving size: 1 burger

1. Place chickpeas, carrots, croutons, parsley, onion, egg white, garlic, lemon peel, pepper and salt, if desired, in food processor; process until blended. Shape mixture into 4 patties.

2. Spray large nonstick skillet with cooking spray; heat over medium heat. Cook patties 4 to 5 minutes, or until bottoms are browned. Spray tops of patties with cooking spray; turn and cook 4 to 5 minutes, or until browned.

3. Serve burgers on buns with tomato, lettuce and salsa, if desired.

Nutrition Information:
Calories: 271 calories, Carbohydrates: 48 g, Protein: 11 g, Fat: 5 g, Saturated Fat: 1 g, Cholesterol: 1 mg, Sodium: 272 mg, Fiber: 7 g
https://www.diabetesselfmanagement.com/recipes/main-dishes/chickpea-burgers/

Subscribe to Diabetes Self-Management Magazine
Your one-stop resource for advice, news and strategies for living with diabetes.

Inside every issue you’ll find…
* The latest medical and research news
* In-depth articles related to both Type 1 and Type 2 diabetes
* Weight Self-Management: Everything to maintain a healthy diet
* Diabetic Cooking: Recipes and meals for every occasion
* Quizzes, Q&As, Resources, Products, and more!
* Your one-stop resource for advice, news and strategies for living with diabetes.
https://www.diabetesselfmanagement.com/recipes/main-dishes/chickpea-burgers/

“Meatless Monday” Recipe of the Week – South of the Border Lunch Express

July 4, 2022 at 6:01 AM | Posted in Diabetes Self Management, Meatless Monday | Leave a comment
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This week’s “Meatless Monday” Recipe of the Week is a South of the Border Lunch Express. To make this week’s recipe you’ll be needing Tomatoes, Chunky Salsa, Black Beans, Frozen Corn, Cilantro, Garlic, Red Pepper, Brown Rice, and Shredded Reduced Fat Cheddar Cheese . There’s 175 calories and 30 net carbs per serving. The recipe is from the Diabetes Self Management website where you can find a huge selection of Diabetic Friendly Recipes, Diabetes News, Diabetes Management Tips, and more! You can also subscribe to the Diabetes Self Management Magazine. Each issue is packed with Diabetes News and Diabetic Friendly Recipes. I’ve left a link to subscribe at the end of the post. Enjoy and Eat Healthy in 2022! https://www.diabetesselfmanagement.com/

South-of-the-Border Lunch Express
Why settle for fast food? This low-fat, homemade Mexican bowl is full of fresh ingredients and packed with flavor. To make this vegetarian dish even more satisfying, add pinto beans.

Ingredients
1/2 cup chopped seeded tomato
1/4 cup chunky salsa
1/4 cup rinsed and drained canned black beans
1/4 cup frozen corn, thawed
1 teaspoon chopped fresh cilantro
1/4 teaspoon chopped garlic
Dash ground red pepper
1 cup cooked brown rice
Shredded reduced-fat Cheddar cheese (optional)

Directions
Yield: 2 servings
Serving size: 1/2 of total recipe

1 – Combine tomato, salsa, beans, corn, cilantro, garlic, and ground red pepper in 1-quart microwavable bowl. Cover with vented plastic wrap. Microwave on high 1 to 1 1/2 minutes or until heated through; stir.

2 – Microwave rice in separate 1-quart microwavable dish on high 1 to 1 1/2 minutes or until heated through. Top with tomato mixture and cheese, if desired.

Variation: To make this vegetarian dish even more satisfying, add pinto beans.

Nutrition Information:
Calories: 175 calories, Carbohydrates: 35 g, Protein: 5 g, Fat: 2 g, Saturated Fat: 0 g, Cholesterol: 0 mg, Sodium: 244 mg, Fiber: 5 g
https://www.diabetesselfmanagement.com/recipes/snack/south-of-the-border-lunch-express/

Subscribe to Diabetes Self-Management Magazine
Your one-stop resource for advice, news and strategies for living with diabetes.

Inside every issue you’ll find…
* The latest medical and research news
* In-depth articles related to both Type 1 and Type 2 diabetes
* Weight Self-Management: Everything to maintain a healthy diet
* Diabetic Cooking: Recipes and meals for every occasion
* Quizzes, Q&As, Resources, Products, and more!
* Your one-stop resource for advice, news and strategies for living with diabetes.
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