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Monday, March 26, 2012

Healthy Passover Recipes

By David Grotto, RD, LDN

Stuffed Chicken

Last week we discussed Passover traditions and how they can be made healthier. This week my fellow RDs share some of their favorite recipes for the holiday.

Spinach Balls

By Felica Stoller, DCN, MS, RD, FACSM

Yield: 36 spinach balls.

Ingredients:

2 packages of frozen chopped spinach, thawed and drained

2 cups of Pepperidge Farm Stuffing (or any small cut stuffing) or use Matzo farfel for Passover (great way to use this recipe during Passover as well)

1 onion chopped

8 egg whites

½ cup melted butter

½ cup grated parmesan

1/4 tsp nutmeg

Directions

Preheat the oven to 375 degrees.

Combine all ingredients in a large bowl.

Form into bite sized balls and place onto a cookie sheet or pan that has been coated with non-stick spray.

Bake for 20 minutes and serve (turn them gently halfway)

Note: The spinach balls can be frozen & placed in a container (separate the

layers with wax paper or aluminum foil). Defrost 20 minutes before baking

and then bake as above. Also, in lieu of rolling balls, you can bake this

In a square, non-stick or glass Pyrex dish and cut into squares.

 

Aunt Marilyn’s Macaroons

By Felica Stoller, DCN, MS, RD, FACSM

Ingredients:

1 (14 oz) pkg flaked coconut

1 can condensed milk (fat free or low fat)

1 egg white

3/4 c. mini semi sweet chocolate chips

1 tsp vanilla extract

1 tsp almond extract

Directions:

Preheat oven to 325 degrees. Mix all ingredients in a bowl. Roll the

mixture into small tight balls (I’ve invested in a cookie scooper) and place

on a well-greased cookie sheet (or atop parchment). If they stick to your

hands, dip hands in cool water & pat dry. Bake in the center of the oven

for 12-20 minutes (until lightly brown on top). Remove from the cookie

sheet very quickly b/c they’ll stick (not necessary w/parchment). Place on

a plate until cooled. When they are warm, they go fast! I always have to

double up the recipe.

 

Friday Night Chicken

By Karen Kattan Moreno, MS, RD, CDN

One of my favorite recipes for Passover or year round is my “Friday night chicken.” You can easily alter it depending on the number of people you need to make it for and exact measurements aren’t necessary. I love this recipe because it can be used by both Ashkenazi and Sephardic Jews. The allspice gives this recipe a Middle Eastern flavor and the added vegetables and orange make this recipe look very fancy for your Passover Seder table.
Ingredients:

1 sliced red onion

1 large sweet potato, cubed

1 whole chicken, skinned

10 cloves of garlic

1 tbsp paprika

1 tbsp turmeric

½ tbsp allspice

1 tsp garlic powder

1 tsp onion powder

Salt and pepper to taste

½ cup orange juice

1 tbsp light soy sauce

¼ cup water

1 tbsp olive oil

1 tsp prepared mustard

1 tsp honey

1 orange, sliced thin

Directions:

Preheat oven to 350.

Take a large Pyrex or dish that can be baked in the oven and line the bottom of it with sliced red onions. Then cube sweet potato and add on top. Next take your skinless chicken pieces–legs, thighs, wings, etc. and arrange them on top of the sweet potatoes and onions. Throw in about 10 cloves of garlic.

Next, season the chicken with paprika, turmeric, allspice, garlic powder and onion powder. Add salt and pepper to taste. Mix in a cup orange juice, light soy sauce, water, olive oil, honey and mustard. Whisk it all together and pour over the chicken. With the back of a spoon rub the spices over the chicken so that they are not clumpy. Take orange slices and place over the chicken. Bake covered for 1 ½ hrs. Then uncover for 30 minutes and baste the chicken occasionally. Add more water to the sauce if it appears to be drying out. Serve.

Charoset Balls

By Jill Weisenberger, MS, RD, CDE

Ingredients:

2 cups of high-quality pitted dates

1 cup of raisins

1/2 cup of chopped walnuts

Sweet Passover wine – just enough to bind the ingredients.

Directions:

Put the dates, raisins, and walnuts into a food processor and process until it starts to stick together and there are no obvious large pieces. Add just enough wine to form a sticky mass.

Moisten the palms of your hands with water and form small amounts of the processed fruit and nuts into small balls. Place them on a cookie sheet lined with wax paper. Refrigerate for several hours until firm.

Matzo Farfel
By Shoshana Werber, MS, RD, CDN

Serves 6 to 8

This “recipe” is for more of a loose, stuffing-like side with lots of crispy bits. The mixture can be made into more patty-like forms or baked into a Kugel for a (somewhat) healthier version. You may want to add another egg of two for a tighter bind. Farfel reheats surprisingly well.

Ingredients:

2 largish yellow onions, chopped
1 box crimini mushrooms, sliced (any kind of mushrooms are good)
3-4 stalks celery, sliced thin
1/4 cup canola oil plus more for frying (you could use olive oil for
1/2 lb matzo broken into larger than bite size pieces (whole wheat works)
boiling water
4 eggs
1/2 cup (or more) Italian parsley (or dill) roughly chopped
salt and pepper to taste
Directions: Sauté onions in oil over medium heat about 10 minutes, raise heat and add mushrooms and celery, some salt and pepper, and cook until all veggies are caramelized and lovely (about another 10- 15 min). Mixture should be somewhat dry. Let mixture cool to room temperature.

In a large bowl break matzo into larger than bite-size pieces. Add enough boiling water to soften matzo and stir in vegetables, eggs, and parsley. Season to taste with salt and pepper and mix well.
Heat some oil in a large frying pan and drop a small amount of matzo mixture to test seasonings. Adjust seasonings if necessary. Fry mixture in batches, drain on paper towels if necessary and serve.

Citrus Quinoa Salad

Rosie Schwartz, RD author of The Enlightened Eater’s Whole Foods Guide

Here’s a real change of pace dish for Passover and a delicious and nutritious one at that! According to www.kashruth.com, quinoa has been determined to be kosher for Passover as it is not related to the five types of grain products not allowed for Passover. It offers a host of health perks including more than 5 grams of fiber per cooked cup – a welcome addition for those whose suffer tummy troubles during Passover. It’s also packed with protein, a plus for vegetarians whose options at this time of year are limited.

Makes 6-8 servings.

Ingredients:

1 cup quinoa

2 cups orange juice

1 cup diced cucumber

1 red pepper, diced

1/2 cup diced red onion

1 cup diced celery

1/2 cup diced carrot

1/4 cup chopped fresh coriander

3 tablespoons chopped mint

3 tablespoons extra virgin olive oil

Salt and freshly ground pepper

1 tablespoon toasted slivered almonds

Directions:

Using a sieve, rinse quinoa thoroughly with water. Combine quinoa and orange juice in a saucepan; bring to a boil over medium-high heat. Reduce heat and simmer, covered, for about 10 to 15 minutes or until liquid is absorbed; let cool.

Combine cooled quinoa with cucumber, red pepper, red onion, celery, carrot, coriander, mint, and olive oil. Season with salt and freshly ground pepper. Garnish with slivered almonds.

Per serving nutritional information: Calories: 170; Protein: 4 grams; Fat: 7 grams; Saturated Fat: 1 gram; Carbohydrate: 23 grams; Dietary Fiber: 3 grams; Sodium: 180 mg

 

Matzo Stuffed Chicken Cutlets

by Bonnie R. Giller from Passover the Healthy Way.

Serves: 10

Serving Size: 1 (4 oz.) stuffed chicken cutlet

Ingredients:

10 (5 oz.) boneless chicken breasts

Stuffing:

½ tsp. olive oil

½ cup chopped onion

5 whole wheat matzo boards, finely broken

½ cup medium dry Concord wine

½ cup low sodium chicken broth

1 egg white

½ tbsp. paprika

¼ tsp. pepper

Sauce:

1/3 cup low-fat mayonnaise

2 tbsp. ketchup

1 tbsp. honey

Directions:

Sauté onion in olive oil until tender, but not browned.

Add broken matzos and toast lightly.

Combine wine, egg white, seasonings, and chicken broth to matzo mixture.

Mix well until matzo is soft and mixture is heated through.

Take ¼ cup of stuffing, place in the middle of the chicken cutlets and roll.

Secure with a toothpick, if needed.

Combine mayonnaise, ketchup, and honey in a bowl. Mix well. Spread on

top of chicken cutlet rolls.

Bake at 350 degrees F for 30 to 40 minutes.

Nutrition Facts Calories: 266 Cholesterol: 83 mg Total Fat: 4.5 gm Protein: 36 gm Saturated Fat: 1 gm Carbohydrate: 17 gm Dietary Fiber: 2 gm Sodium: 198 mg

 

Apple and Nut Sweet treat

Excerpted from Cholesterol Down by Janet Bond Brill, Ph.D., R.D., LDN.

For a delicious after-dinner snack, try this apple and nut spread on whole wheat crackers. This dish is actually a version of a traditional Jewish food called Charoseth, a symbolic dish served during the week of Passover. Charoseth is intended to remind those participating in the Seder of the bricks and mortar their ancestors made as slaves in Ancient Egypt.

Servings: 12 (serving size: 1/12th of recipe, 57 grams or ~ 2 tablespoons)

Ingredients:

2 Red Delicious apples, cored and cut into chunks

1 ½ cup walnuts, chopped coarsely

1 tablespoon lemon rind, grated

1 ½ teaspoons cinnamon

2 tablespoons sugar

3 tablespoons red table wine

Directions:

In a food processor, pulse apples until chopped into small bits. In a mixing bowl, add apples, walnuts, lemon rind, cinnamon, sugar and wine and blend by hand until all ingredients are well combined. Chill until serving.

Nutritional Information per Serving: Calories: 128, Fat: 10 g, Cholesterol: 0 mg, Sodium: 1 mg, Carbohydrate: 9 g, Dietary Fiber: 2 g, Sugars: 6 g, Protein: 2 g

Roasted Sweet Potatoes and Pears

By Kathy and Lauren, aka “The Nutrition Babes”

This is a perfect side dish for a crowd! It fits well with brisket, turkey or any lean meat. This recipe works well with a variety of fruits such as prunes, figs, or apples. Also, many different nuts can be substituted to meet your preferences. Mix it up to please all of your guests!

Enjoy!

Serves 14
Ingredients:

2 large sweet potatoes, peeled and cut into cubes

3 firm Bartlett pears, seeded and cut into cubes

1 tablespoon olive oil

1 tablespoon honey

¼ cup orange juice

½ teaspoon ground cinnamon

½ teaspoon kosher salt

½ cup pecan halves

¾ cup golden raisins

Directions:

Preheat oven to 350 degrees

In a large casserole dish add sweet potato and pear cubes. Gently mix in remaining ingredients until all are well coated.

Cover with aluminum foil and bake for 45 minutes. Uncover, gently mix and bake for another 30-45 minutes. Mix again and serve immediately, enjoy!

165 calories, 4 g fat, 0 mg chol, 8 mg sodium, 5 g fiber, 2 g protein

Photo: Bonnie R. Giller from Passover the Healthy Way

Posted by: David Grotto, RD, LDN at 9:39 am

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