“Meatless Monday” Recipe of the Week – Spicy Chickpeas and Couscous

June 15, 2020 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 Spicy Chickpeas and Couscous. This week’s recipe is made using Vegetable Broth, Ground Coriander, Ground Cardamom, Turmeric, Hot Pepper Sauce, Salt, Cinnamon, Carrots, Chickpeas, Green Peas, Quick-Cooking Couscous, and Fresh Mint. 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 2020! https://www.diabetesselfmanagement.com/

Spicy Chickpeas and Couscous
1 can (about 14 ounces) vegetable broth
1 teaspoon ground coriander
1/2 teaspoon ground cardamom
1/2 teaspoon turmeric
1/2 teaspoon hot pepper sauce
1/4 teaspoon salt
1/8 teaspoon ground cinnamon
1 cup matchstick-size carrots
1 can (15 ounces) chickpeas, rinsed and drained
1 cup frozen green peas
1 cup quick-cooking couscous
2 tablespoons chopped fresh mint or parsley

Yield: 6 servings

1 -Combine vegetable broth, coriander, cardamom, turmeric, pepper sauce, salt, and cinnamon in large saucepan; bring to a boil over high heat. Add carrots; reduce heat and simmer 5 minutes.

2 – Add chickpeas and green peas; return to a simmer. Simmer, uncovered, 2 minutes.

3 – Stir in couscous. Cover; remove from heat. Let stand 5 minutes or until liquid is absorbed. Sprinkle with mint.

Nutrition Information:
Calories: 226 calories, Carbohydrates: 2 g, Protein: 9 g, Fat: 2 g, Saturated Fat: 1 g, Cholesterol: 0 mg, Sodium: 431 mg, Fiber: 10 g

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“Meatless Monday” Recipe of the Week – Sweet Chili Tofu

August 22, 2016 at 5:13 AM | Posted in CooksRecipes, Meatless Monday | Leave a comment
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This week’s “Meatless Monday” Recipe of the Week is Sweet Chili Tofu. Three ingredients make up this week’s recipe; Tofu, Asia Sweet Chili Sauce, and Panko Bread Crumbs. The recipe is on one of my favorite recipe sites, CooksRecipes. The Cooks website has a great selection of recipes for all tastes and cuisines, check it out soon! http://www.cooksrecipes.com/index.html



Sweet Chili Tofu

Recipe Ingredients:Cooksrecipes 2

1 pound firm tofu, cut into cubes
2/3 cup MAGGI TASTE OF ASIA Sweet Chili Sauce
1 cup panko (Japanese bread crumbs)

Cooking Directions:

1 – Place tofu and sweet chili sauce in large resealable plastic bag; marinate in refrigerator for several hours or overnight. Place panko on plate or in shallow dish. Take tofu pieces out of the bag one by one and coat with panko. Discard remaining marinade.
2 – Heat vegetable oil in large, nonstick skillet over medium-high heat. Add several pieces of tofu until skillet is filled but not overcrowded. Fry for several minutes or until golden on each side. Serve with additional sweet chili sauce, if desired.
Makes 4 servings.

Nutritional Information Per Serving (1/4 of recipe): Calories: 300 Calories from Fat: 90 Total Fat: 10 g Saturated Fat: 1.5 g Cholesterol: 0 mg Sodium: 220 mg Carbohydrates: 34 g Dietary Fiber: 3 g Sugars: 5 g Protein: 21 g.

“Meatless Monday” Recipe of the Week – Collard Green Wraps

January 26, 2015 at 6:29 AM | Posted in Meatless Monday, PBS | 2 Comments
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This week’s “Meatless Monday” Recipe of the Week is Collard Green Wraps. It’s from one of my favorite sites the PBS website, which has a fantastic recipe selection! Check it out some time. http://www.pbs.org/food/recipes/



Collard Green WrapsPBS3

5-6 collard green leaves
1 lemon, cut into wedges and divided
1 teaspoon ground sumac
1 cup of homemade or store-bought hummus
1 cup alfalfa sprouts
2 carrots, peeled and julienned
2-4 stems of mint
2-4 stems of Italian parsley
1 avocado, halved and sliced
1 – Since the leaves are pretty large, a very wide saucepan is ideal. If you don’t have it, feel free to use a large pot. Fill the saucepan or pot, set over high heat, with about three-inches of water. Add a few pinches of salt and a squeeze of lemon (from 1 wedge) to the water. When the water reaches a simmer, turn the heat down to medium. Add the collard green leaves, one at a time, for about 30 to 40 seconds each. They’ll change color starting at dark green to a brightly hued kelly green. Remove the leaves from the water and set aside on paper towels to cool. Continue with the collard green leaves until you’ve worked your way through all of them.
2 – While the leaves cool, get all your ingredients set up. I mixed in about a teaspoon of ground sumac into the hummus because I love the added flavor. This is optional! Place a heaping tablespoon of hummus toward of the top of the collard green leaf. Top with a small handful of sprouts, a few carrots, a mint leaf, a few leaves of parsley and a couple slices of avocado. There’s no wrong way to do this! Roll the wrap like you would a burritos: tucking in the sides as you roll. Slice it half and set aside. Continue the stuffing and rolling until you’ve worked your way through all of the collard green leaves.


“Meatless Monday” Recipe – Vegetarian Cheese Steak-Sandwich

July 14, 2014 at 7:18 AM | Posted in CooksRecipes, Meatless Monday, vegetables | 1 Comment
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Another “Meatless Monday” Recipe from the CooksRecipes web site, Vegetarian Cheese Steak-Sandwich. The link back to the recipe and site is at the end of the post. Be sure to check out all the different recipes and tips they have!


Vegetarian Cheese Steak-SandwichCooksrecipes 2

Sautéed slices of portobello mushrooms, onions and green bell peppers are piled into toasted French rolls and topped with cheddar cheese.

Recipe Ingredients:

2 portabello mushrooms, thinly sliced
1 medium onion, thinly sliced
1 medium green bell pepper, thinly sliced
2 tablespoons olive oil
Salt and freshly ground pepper to taste
1 teaspoon soy sauce
1/2 teaspoon Worcestershire sauce
1/4 teaspoon garlic powder
4 slices of cheddar cheese
2 French rolls, split and toasted

Cooking Directions:

Sauté over medium heat the mushrooms, onions, and peppers until tender and onions are slightly golden. Stir in seasonings and cook for 1 to 2 minutes longer.
Mound mixture onto bottom half of each bread roll. Top each with 2 slices of cheese and place under broiler for a minute or two to melt.
Place the top bread roll halves on and serve sandwiches immediately.
Makes 2 servings.


“Meatless Monday Recipe” – Falafel

April 14, 2014 at 7:51 AM | Posted in beans, Meatless Monday, vegetables | Leave a comment
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This week’s “Meatless Monday” Recipe comes from one of my favorite sites, Cook’s Recipes. Beans, Onions, and Garlic are just 3 of the items that go in Falafel. The link is at the bottom of the post, Enjoy!

No recipe image available.Seasoned, breaded and fried ground garbanzo bean (chickpea) patties served with a creamy, fresh tomato-cucumber relish.

Recipe Ingredients:

1 (15-ounce) can garbanzo beans, rinsed, drained (1 1/2 cups)
1 medium onion, coarsely chopped
1/4 cup packed parsley leaves
2 cloves garlic, minced
1/2 teaspoon ground cumin
3/4 teaspoon dried oregano leaves
2 to 3 teaspoons lemon juice
Salt and ground black pepper, to taste
1 cup dry plain bread crumbs – divided use
1/4 cup chopped raisins
1 egg yolk
Olive oil cooking spray

Tomato-Cucumber Relish:
1/2 cup chopped tomato
1/2 cup chopped cucumber
1/3 cup fat-free plain yogurt
1/2 teaspoon dried mint leaves (optional)
Salt and ground black pepper, to taste

Cooking Directions:

Process garbanzo beans, onion, parsley, garlic, cumin, and oregano in food processor until smooth; season to taste with lemon juice, salt, and pepper. Stir in 1/2 cup bread crumbs, raisins, and egg yolk.
Form bean mixture into 16 patties, using about 1 1/2 tablespoons for each. Coat patties with remaining 1/2 cup bread crumbs.
Spray large skillet with cooking spray; heat over medium heat until hot. Cook falafel over medium heat until browned on the bottom, 2 to 3 minutes. Spray tops of falafel with cooking spray and turn; cook until browned on the bottom, 2 to 3 minutes. Arrange 4 falafel on each plate; serve with Tomato-Cucumber Relish.
For Tomato-Cucumber Relish: Combine tomato, cucumber, yogurt, and mint leaves in small bowl; season to taste with salt and pepper. Makes 1 cup.
Makes 4 servings.

Nutritional Information Per Serving (1/4 of recipe): Calories 311; Fat 4g; % Calories from Fat 12; Carbohydrate 58g Folate 105mcg; Sodium 575mg; Protein 12g; Dietary Fiber 7g; Cholesterol 54mg.


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