The Low Carb Diabetic: Vegetarian Dishes : Two Lower Carb Choices

Today I share two lower carb vegetarian dishes, you may like to try.

Spinach & Artichoke-Stuffed Portobello Mushrooms

Stuffed mushrooms and spinach-artichoke dip come together in this quick vegetarian recipe. Serve these cheesy stuffed mushrooms with a big salad for a satisfying and healthy dinner.


Four servings

2 tablespoons extra-virgin olive oil
1 teaspoon garlic powder, divided
½ teaspoon ground pepper, divided
⅛ teaspoon salt, divided
4 large Portobello mushrooms (about 14 ounces), stems and gills removed (see Tip)
5 oz. baby spinach, roughly chopped
14 oz. can artichoke hearts, rinsed, squeezed dry and chopped
2 oz. reduced-fat cream cheese, softened
¼ cup grated Parmesan cheese, plus more for garnish


1. Preheat oven to 400 degrees F. / Gas Mark 6 / 205 degrees C.
2. Combine oil, garlic powder, 1/4 teaspoon pepper and 1/8 teaspoon salt in a small bowl. Using a silicone brush, coat mushrooms all over with the oil mixture. Place on a large rimmed baking sheet and bake until the mushrooms are mostly soft, about 10 minutes.
3. Meanwhile, combine spinach and 1 tablespoon water in a large saucepan over medium heat. Cook, stirring occasionally, until just wilted, about 2 minutes. Drain as much water as possible from the spinach, then transfer to a medium bowl. Add artichokes, cream cheese, Parmesan and the remaining 1/4 teaspoon pepper and 1/8 teaspoon salt. Stir well to combine. Divide the mixture between the mushrooms and bake until hot, 7 to 10 minutes.
4. Serve with salad of your choice

To prepare mushroom caps, gently twist off the stems of whole Portobello’s. Using a spoon, scrape off the brown gills from the underside of the mushroom caps. If you prefer, purchase mushroom caps rather than whole mushrooms.

Nutrition Facts (per serving)
11g Fat 14g Carbs 8g Protein
From original idea here

Roasted Cauliflower Steak & Spanakopita Melts

Spanakopita is a popular Greek savoury pie made of perfectly flaky phyllo dough with a comforting filling of spinach and feta cheese nestled in. If you’re not familiar with phyllo dough, it is basically layered sheets of tissue-thin pastry dough.

However, in this ‘carb swap’ recipe, we take all the flavours of the Greek spinach pie, spanakopita, and put it on a low-carb roasted cauliflower steak. Plus, because you don’t have to deal with the fussy layers of phyllo, it’s perfect for an easy weeknight dinner.


Four Servings
2 medium heads cauliflower
2 tablespoons extra-virgin olive oil, divided
¼ teaspoon salt
¼ cup chopped shallot
1 (11 ounce) package baby spinach
2 teaspoons chopped fresh dill

2 teaspoons chopped fresh parsley
1 clove garlic, grated
¼ teaspoon ground pepper
½ cup part-skim ricotta cheese
6 tablespoons crumbled feta cheese
½ cup shredded/grated smoked Cheddar cheese


1. Arrange racks in middle and upper third of oven; preheat to 450 degrees F. / Gas Mark 8 / 230 degrees C. Line a large rimmed baking sheet with foil.

2. Remove any outer leaves from cauliflower, but keep stems intact. Place on a cutting board, stem-side down. Using a large chef’s knife, cut two 1-inch-thick slices from the centre of each head to make 4 cauliflower “steaks.” (Reserve remaining cauliflower for another use.) Place the steaks on the prepared baking sheet. Brush both sides with 1 tablespoon oil and sprinkle with salt.
3. Roast, turning halfway through, until the cauliflower steaks are tender, 30 to 35 minutes.
4. Meanwhile, heat the remaining 1 tablespoon oil in a large non-stick pan over medium-high heat. Add shallot and cook, stirring often, until softened, about 1 minute. Add spinach in batches and cook, stirring, until wilted, 3 to 5 minutes. Stir in dill, parsley, garlic and pepper. Cook, stirring, for 1 minute. Transfer the spinach mixture to a large mixing bowl. Stir in ricotta and feta.
5. Turn the broiler/grill to high. Top each cauliflower steak with 1/2 cup of the spinach mixture and 2 tablespoons Cheddar. Broil/grill the cauliflower until the cheese melts and starts to lightly brown, about 2 minutes. Serve immediately.
Nutrition Facts (per serving)
22g Fat  13g Carbs  17g Protein

Need help with weight/measurement conversion see here
See more vegetarian recipe choices here

~ wishing you a happy day ~

This blog brings a variety of recipe ideas, and it is important to note, not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter. If you have any concerns about your health, it is always advisable to consult your doctor or health care team.

All the best Jan


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