Recipes: Hanukkah Dinner

the recipes

december 97

Hanukkah Dinner

Pot Roast with Savory Vegetable Gravy

(makes 8 servings)

	olive oil cooking spray
1	4-pound (1.9 kg) rump roast
2	large onions, 1 pound (480 g) total, sliced
3	garlic cloves, peeled
1	whole clove
2	bay leaves, broken in half
1	teaspoon (5 ml) crushed dried thyme
1	carrot, 2 ounces (60 g), peeled and sliced
1	rib of celery, 2 ounces (60 g), chopped
3	cups (720 ml) fat-free low-sodium beef broth
	freshly ground pepper

1.	Preheat oven to 325°F (160°C). Lightly spray an oven-proof covered roasting pan with cooking spray. Brown the roast on all sides over medium-high heat.
2.	Surround the roast with the onion and garlic. Add the whole clove, bay leaves, thyme, carrot, celery, and beef broth. Bring to a simmer on top of the stove. Cover and place pan in the oven. Roast until the beef is fork tender, about 3 1/2 hours.
3.	Remove the roast and let stand on a carving board, covered with a sheet of aluminum foil for 15 minutes before slicing.
4.	Transfer the vegetables and pan juices to a large strainer; discard the clove and bay leaves. Using the back of a large spoon, force the vegetables through the strainer to thicken the pan juices to make a gravy. Remember to incorporate the brown caramel colored bits around the sides of the roaster. Remove and discard any visible fat. Place the gravy in a saucepan and heat, stirring until thickened and smooth. Season to taste with pepper.
5.	To serve, slice the pot roast into thin slices against the grain and nap with the gravy.

Per 4-ounce serving plus 2 tablespoons gravy:	242 calories (22% calories from fat), 42 g protein, 6 g total fat (2.5 g saturated fat), 3 g carbohydrate, 1 g dietary fiber, 102 mg cholesterol, 63 mg sodium
Exchanges:	4 lean meat

tip: The Vegetable Gravy is wonderful when used later to make hot beef sandwiches with any leftover beef slices.

Potato Latkes (Pancakes) with Applesauce and Sour Cream

(makes 24 pieces)

5	medium Russet potatoes, 3 pounds (1.4 kg), peeled and grated
1	onion, 4 ounces (120 g), peeled and grated
1/2	cup (120 ml) liquid egg substitute
1/4	cup (35 g) all-purpose flour
	freshly ground pepper
	vegetable cooking spray
1/8	teaspoon (0.6 ml) salt (optional)
1/2	cup (123 g) natural applesauce, no sugar added
1/4	cup (60 g) fat-free sour cream

1.	Preheat oven to 350°F(180°C). Place the grated potato in a large strainer and press the liquid out. Combine with the onion in a large bowl. Add the egg substitute, flour, and pepper. Mix until well combined.
2.	Lightly spray a cookie sheet with cooking spray. Pat the potatoes onto the sheet into a rectangle about 8" X 12" (20 cm X 30 cm). Spray the top with cooking spray and sprinkle with salt (if using). Bake for 45 minutes, until nicely browned and crisp. Cut into 24 2-inch (5 cm) squares.
3.	To serve, place latkes on a heated serving platter, topping each square with 1 teaspoon (5 ml) applesauce and 1/2 teaspoon (2.5 ml) sour cream.

Per 1 latke serving:	61 calories (4% calories from fat), 2 g protein, trace total fat (0.1 g saturated fat), 13 g carbohydrate, 1 g dietary fiber, 0 cholesterol, 15 mg sodium
Exchanges:	1 carbohydrate (1 bread/starch)

Green Beans with Almonds

(makes 8 servings)

3	pounds (1.4 kg) fresh green beans, stem ends removed
1/2	teaspoon (2.5 ml) butter-flavored buds or butter-flavored cooking spray
1/8	teaspoon (0.6 ml) garlic powder
1 1/2	teaspoons (7.5 ml) crushed dried thyme
2	tablespoons (30 ml) slivered almonds, toasted

1.	Cook beans in a large pot of boiling water to cover. Reduce heat and simmer until crisp tender, 3 to 4 minutes. Drain.
2.	Toss with butter-flavored buds, garlic powder, and thyme. Serve hot, garnished with toasted almonds.

Per serving:	64 calories (13% calories from fat), 4 g protein, 1 g total fat (0.1 g saturated fat), 13 g carbohydrate, 6 g dietary fiber, 0 cholesterol, 12 md sodium
Exchanges:	2 1/2 vegetable

tip: to toast the almonds, spread them in a single layer on a baking sheet and toast in a 350°F (180° C) oven until fragrant and brown, 3 to 5 minutes. Shake the pan once or twice so that they toast evenly. Check after 3 minutes. Once they begin to color, they will brown very quickly. Do not allow them to burn.

Tuiles with Mixed Winter Fruits

(makes 8 servings)

Tuiles:
1	tablespoon (12.5 g) reduced-fat margarine
1	tablespoon (15 ml) canola oil
1	large egg white
1/4	teaspoon (1.25 ml) orange extract
1	teaspoon (5 ml) grated orange zest
3	tablespoons (27 g) unbleached all-purpose flour
3	tablespoons (27 g) confectioners' sugar
	butter-flavored cooking spray

1.	Preheat oven to 375°F (190°C). Lightly spray a cookie sheet with cooking spray.
2.	In a small bowl, whisk together everything except the cooking spray until smooth.
3.	Drop batter 1 tablespoon (15 ml) at a time onto the prepared cookie sheet, at least 3 inches (8 cm) apart (you will get 4 on the cookie sheet). Using the back of a spoon dipped in cold water spread each mound into a 5-inch (13 cm) circle. Bake until golden brown, 6 to 8 minutes.
4.	Using a spatula, remove the tuiles one at time, immediately draping each one over an inverted custard cup, molding the tuile to the bottom and sides so that it takes on the shape of the cup. Allow the tuiles to cool on the cup. Remove the cooled tuiles very carefully.
5.	Repeat, with remaining batter. If tuiles are made ahead, store cool cookies in an airtight tin at room temperature for up to 1 week.

Mixed Winter Fruits:
1	apple, cored and sliced
1	Bosc pear, cored and sliced
1	navel orange, peeled, sections removed
1/2	cup frozen raspberries (no sugar added)
	juice from 1/2 lemon
2	kiwi fruit, peeled and sliced into 8 pieces
8	small bunches of seedless grapes
	fresh mint

1.	Combine the apple, pear, orange, and raspberries in a bowl. Sprinkle with lemon juice.
2.	To serve, place a tuile on a dessert plate and fill with the mixed fruit. Arrange the kiwi and grapes on the top and decorate with mint.

Per serving:	109 calories (24% calories from fat), 2 g protein, 3 g total fat (0.3 g saturated fat), 21 g carbohydrate, 3 g dietary fiber, 0 cholesterol, 17 mg sodium
Exchanges:	1 1/2 carbohydrate (1/2 bread/starch, 1 fruit), 1/2 fat

Legal

Recipes/Articles

All recipes and articles on this site are protected by United States Copyright Laws. This means that you may make a copy of any recipe and/or article for personal, non-commercial use only, provided our copyright notice is prominently displayed on your copy. HOWEVER, you may not download the recipes and/or articles to distribute, republish, post, or transmit for your own commercial purposes without prior written consent by Diabetic-Lifestyle.