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the recipes |
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april 2001 |
Passover

My Mother's Chicken Soup with Egg White Matzo Balls
(makes 12 servings)
| 1 | broiler chicken, about 3 pounds (1440 g), cut into 8 pieces, neck included, cleaned, all fat removed |
| 1 | large onion |
| 3 | whole cloves |
| 1 | sweet potato, scrubbed |
| 1 | turnip, peeled and left whole |
| 4 | cups (960 ml) fat-free, low-sodium kosher for Passover chicken stock or half water/half dry white Passover wine |
| 3 | large sprigs fresh dill |
| 3 | sprigs parsley |
| 2 | bay leaves |
| freshly ground pepper |
| egg white matzo balls (recipe follows) |
| chopped fresh dill for garnish (optional) |
- Place the chicken, and onion in a large soup pot. Stick the cloves into the onion. Place in pot along with the sweet potato and turnip. Cover with broth or water/wine mixture. Bring to a simmer and add the herbs. Skim the soup as needed.
- Simmer until the chicken falls off the bone and the vegetables are soft, 2 1/2 to 3 hours. Strain the soup into a pot and refrigerate so that you can remove any fat which congeals as it gets cold. Discard the herbs, onion, and turnip. Peel the sweet potato and dice. Refrigerate in a small microwave-proof covered container. Cut the chicken into chunks, discarding the bones. Pack the chicken into a self-sealing storage bag and refrigerate to use in another meal, such as for chicken salad.
- To serve, reheat the chicken soup to a lively simmer. Reheat the sweet potato in the microwave. Ladle the hot soup into 12 heated shallow soup plates, adding 1 cooked matzo ball to each serving. Scatter the sweet potato cubes into the soup and sprinkle with dill (if using). Serve hot. Refrigerate any leftover soup, sweet potato, and cooked matzo balls separately.
| Per serving: | 141 calories (36% calories from fat), 15 g protein, 6 g total fat (1.0 g saturated fat), 8 g carbohydrates, 0 dietary fiber, 36 mg cholesterol, 188 mg potassium, 105 mg sodium |
| Diabetic exchanges: | 2 lean protein, 1/2 carbohydrate (bread/starch) |
Egg White Matzo Balls
(makes 12 balls)
| 1/2 | cup (240 g) matzo meal |
| 4 | large egg whites, slightly beaten |
| 2 | tablespoons canola oil |
| 2 | tablespoons cold water |
| 1/4 | teaspoon kosher salt |
| 1/4 | teaspoon finely chopped fresh dill |
| dash of nutmeg (optional) |
- In a small bowl, combine all of the ingredients and chill for at least 1 hour.
- To cook matzo balls, bring a pot of lightly salted water to a boil. Reduce heat to a simmer and drop rounded teaspoonfuls into the water. Simmer until done and the balls rise to the top, about 15 minutes. Use as directed above.
| Per 1-ball serving: | 47 calories (46% calories from fat), 2 g protein, 2 g total fat (0.2 g saturated fat), 5 g carbohydrates, 0 dietary fiber, 0 cholesterol, 16 mg potassium, 58 mg sodium |
| Diabetic exchanges: | 1/2 carbohydrate (bread/starch) |
Roast Turkey with Orange, Lemon and Fresh Ginger
(makes 8 servings with leftovers)
| 1 | lemon |
| 1 | 11-pound (5280 g) fresh kosher for Passover, turkey |
| grated zest of 1 whole lemon |
| grated zest of 1 whole navel orange |
| 3 | tablespoons grated fresh ginger |
| 3 | tablespoons canola oil |
| 2 | tablespoons fresh lemon juice |
| 1/3 | cup (80 ml) fresh orange juice |
| 1 | tablespoon light brown sugar |
| 2 | cloves garlic |
| freshly ground pepper |
- Preheat oven to 425°F (220°C, Gas Mark 7).
- Cut the lemon in half and rub the skin and inside of turkey with the cut side. Discard the lemon.
- In a bowl, combine zests of lemon and orange, grated ginger, oil, lemon juice, orange juice, and brown sugar to form a basting sauce. Set aside 3 tablespoons to use in the asparagus recipe below.
- Cut the lemon and orange in half and place 1/2 of each in the in the turkey cavity. Add the garlic and truss the turkey Place on a rack and roast uncovered for 30 minutes. Lower the oven temperature to 325°F (160°C, Gas Mark 3).
- Stir the remaining basting sauce and brush over the turkey. Tent the turkey with a sheet of heavy-duty aluminum foil and continue to roast for 2 hours, basting three more times. Uncover the turkey, baste again and continue to roast until an instant meat thermometer inserted in the thickest part of the thigh registers 180°F (82.2°C). Continue to baste the turkey until all sauce has been used. Transfer to a carving platter and keep warm.
| Per (4-ounce/120g) serving: | 193 calories (28% calories from fat), 33 g protein, 6 g total fat (1.9 g saturated fat), 0 carbohydrates, 0 dietary fiber, 86 mg cholesterol, 338 mg potassium, 79 mg sodium |
| Diabetic servings: | 4 lean protein |
Spinach and Mushroom Matzo Stuffing
(makes 8 servings)
| olive oil cooking spray or 1/2 teaspoon kosher Passover oil |
| 2 | onions, about 3/4 pound (360 g), chopped |
| 8 | ounces (240 g) mushrooms sliced |
| 2 | tablespoons fresh thyme leaves |
| 1 | 10-ounce package (300g) frozen chopped spinach, thawed and squeezed dry |
| 4 | whole matzo sheets |
| 1/2 | cup (120 ml) egg substitute |
| 1/2 | cup (120 ml) low-fat, low-salt kosher for Passover chicken stock |
| freshly grated pepper |
- Coat a skillet with cooking spray or add kosher oil, and sauté the onions and mushrooms until wilted, about 4 minutes. Add the thyme and spinach.
- Break the matzo into pieces and place into a bowl of water. Soak for 2 minutes, then squeeze the water out. Break into small pieces as you add the matzah to the vegetables. Stir in the egg substitute and stock. Season with pepper to taste. Cook for 4 minutes, stirring frequently.
- Place in a baking dish. Bake, covered, in the oven with the turkey for last 1/2 hour of roasting time. When you remove the turkey, raise the oven temperature to 350°F (180°C, Gas Mark 4). Continue to bake for 15 minutes more.
| Per serving: | 100 calories (4% calories from fat), 6 g protein, 1 g total fat (0.1 g saturated fat), 19 g carbohydrates, 3 g dietary fiber, 0 cholesterol, 334 mg potassium, 62 mg sodium |
| Diabetic exchanges: | 1 1/2 carbohydrate (1 bread/starch, 1 vegetable) |
Roasted Sweet Asparagus
(makes 8 servings)
| 2 | pounds (960 g) thin asparagus |
| 3 | tablespoons reserved basting sauce from the turkey recipe |
- Remove tough stems from the asparagus. Place in a casserole dish and pour the basting sauce over all. Turn asparagus spears to coat evenly.
- Bake in oven with the stuffing after the turkey has been removed. Roast until crisp cooked, depending on the size of the asparagus, about 5 minutes.
| Per serving: | 45 calories (26% calories from fat), 3 g protein, 1 g total fat (0.1 g saturated fat), 6 g carbohydrates, 3 g dietary fiber, 0 cholesterol, 291 mg potassium, 0 sodium |
| Diabetic exchanges: | 1/2 carbohydrate (1 1/2 vegetable) |
Baked Pears
(makes 8 servings)
| 4 | ripe Bosc pears |
| 1 | tablespoon melted butter or pareve margarine |
| 2 | teaspoons ground cinnamon |
| 1/2 | teaspoon ground nutmeg |
| 2 | cups (390 g) fat-free and sugar-free, kosher for Passover, vanilla frozen yogurt |
- Preheat oven to 350°F (180°C, Gas Mark 4).
- Halve the pears and remove the core. Do not peel. Place the pear halves into a roasting dish, cut side down, and brush with the melted butter. Sprinkle with cinnamon and nutmeg. Bake until tender when pierced with the tip of a sharp knife, about 25 to 35 minutes. (These can be baked ahead of time, refrigerated, and reheated in the microwave.)
- Place the hot pear halves, cut side up, on individual plates and fill the center with a 1/4-cup (60 ml) scoop of frozen yogurt. Serve hot.
| Per serving: | 96 calories (15% calories from fat), 2 g protein, 2 g total fat (1.0 g saturated fat), 20 g carbohydrates, 2 g dietary fiber, 4 mg cholesterol, 91 mg potassium, 48 mg sodium |
| Diabetic exchanges: | 1 1/2 carbohydrate (1/2 bread/starch, 1 fruit), 1/2 fat |
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