Matzo Ball Soup

When it comes to Passover foods, there aren’t many recipes more classic than matzo ball soup. Here’s a healthier version to enjoy this year.

Total Time: 2 hrs. 43 min.

Prep Time: 15 min.

Cooking Time: 28 min.

Yield: 8 servings

Ingredients:

3 large eggs, beaten

¾ cup matzo meal

3 Tbsp. schmaltz (chicken fat) (or vegetable oil)

3 Tbsp. club soda

1 tsp. sea salt

2 tsp. olive oil

2 medium carrots, sliced

4 cups low-sodium organic chicken broth

1 lb. cooked chicken breast, boneless, skinless, shredded, warm

1 tsp. freshly ground black pepper

2 Tbsp. chopped fresh dill

Preparation:

1. Combine eggs, matzo, schmaltz, club soda, and salt in a medium bowl; mix well. Refrigerate, covered, for 2 hours.

2. Heat oil in large saucepan over medium heat.

3. Add carrots; cook, stirring frequently, for 4 to 5 minutes, or until tender-crisp.

4. Add broth. Bring to a boil. Reduce heat to medium; gently boil.

5. Roll matzo mixture into 2 Tbsp. sized balls.

6. Add matzo balls to broth; gently boil, covered, for 20 min. Do not remove lid while cooking.

7. Evenly divide chicken between eight serving bowls. Top evenly with matzo balls, broth, pepper, and dill. Serve immediately.

Roasted Winter Vegetables

Roasting winter vegetables makes them sweeter and even more delicious.

Total Time: 1 hr. 5 min.

Prep Time: 25 min.

Cooking Time: 40 min.

Yield: 8 servings, about 1¼ cups each

Ingredients:

1 lb. winter squash, peeled, seeded, cut into 1½-inch pieces

1 lb. parsnips, peeled, cut into 1½-inch pieces

1 large sweet potato, peeled, cut into 1½-inch pieces

2 large carrots, cut into 1½-inch pieces

2 medium beets, cut into 1½-inch pieces

2 medium yellow onions, peeled, quartered

5 tsp. olive oil

2 Tbsp. chopped fresh thyme (or 2 tsp. dried thyme)

1 tsp. sea salt (or Himalayan salt)

½ tsp. ground black pepper

Preparation:

1. Preheat oven to 425°F.

2. Line two large baking sheets with foil. Set aside.

3. Combine squash, parsnips, sweet potato, carrots, beets, and onions in a large bowl; mix well.

4. Add oil, thyme, salt, and pepper; toss gently to blend. Divide vegetables between prepared baking sheets.

5. Bake, mixing twice, for 35 to 40 minutes, or until tender and golden brown.

Curried Butternut Squash Soup

Curried Butternut Squash Soup

This recipe uses vegetables - instead of oil - to create maximum flavor.

Total Time: 36 min.
Prep Time: 10 min.
Cooking Time: 25 min.
Yield: 12 servings, 1 cup each

Ingredients:
1 Tbsp. olive oil
1 medium onion, chopped
2 cloves garlic, finely chopped
1 thin slice fresh ginger, peeled, grated
10 cups cubed butternut squash (about 3½ lbs.)
1 tsp. sea salt
2 tsp. yellow curry powder
6 cups low-sodium organic vegetable broth
1 cup coconut milk

Preparation:
1. Heat oil in large saucepan over medium heat.
2. Add onion, garlic, and ginger; cook, stirring frequently, for 3 to 5 minutes, or until soft and fragrant.
3. Add squash, salt, and curry powder; cook, stirring frequently, for 3 minutes.
4. Add broth. Bring to a boil. Reduce heat to low; cook, stirring occasionally, for 10 to 15 minutes, or until squash is soft.
5. Place soup in a blender or food processor, in small batches; cover with lid and kitchen towel. Blend until smooth.
6. Place blended soup back into saucepan. Add coconut milk; cook, over medium heat, for 2 to 3 minutes, or until heated through.

Tip: Blend small batches of hot liquids in blender or food processor since they expand during the blending process, therefore increasing the chance of overflowing.

Nutritional Information (per serving):

Calories: 113

Fat: 5 g

Saturated Fat: 4 g

Cholesterol: 0 mg

Sodium: 268 mg

Carbohydrate: 17 g

Fiber: 3 g

Sugar: 4 g

Protein: 2 g

Zucchini Fries

This tasty side dish has flavor and crunch--and only 4 calories per serving!

Total Time: 29 min.
Prep Time: 15 min.
Cooking Time: 14 min.
Yield: 4 servings
Ingredients:
Nonstick cooking spray
¼ cup whole wheat flour
2 Tbsp. cornmeal
1 tsp. sea salt
½ tsp. ground black pepper
3 medium zucchini, cut into ½ x 3-inch sticks
2 large egg whites, lightly beaten
Preparation:
1. Preheat oven to 475° F.
2. Line baking sheet with foil; lightly coat with spray.
3. Combine flour, cornmeal, salt, and pepper in a large resealable plastic bag; shake to combine.
4. Working with a few pieces at a time, dip zucchini in egg whites and lift out, letting excess drip back into bowl; drop zucchini into bag containing flour mixture. Seal bag and shake to coat. Repeat with remaining zucchini.
5. Place zucchini on prepared baking sheet. Bake for 12 to 14 minutes, turning after 6 minutes, or until tender-crisp and golden brown.
Nutritional Information: (per serving)

Calories: 74

Fat: 1 g

Saturated Fat: 0 g

Cholesterol: 0 mg

Sodium: 611 mg

Carbs: 13 g

Fiber: 3 g

Sugars: 4 g

Protein: 5 g

Cranberry Chutney

This tart chutney is lower in sugar than most chutneys but still packs a flavorful punch.

Total Time: 55 min.
Prep Time: 10 min.
Cooking Time: 45 min.
Yield: 16 servings, 2 Tbsp. each
Ingredients:
½ cup water
½ medium red onion, sliced
2 Tbsp. pure maple syrup
1/3 cup apple cider vinegar
2 medium Granny Smith apples, peeled, chopped
1 thin slice fresh ginger, peeled, finely chopped
1 dash sea salt
1 dash ground mace
1 dash curry powder
¼ cup finely chopped orange peel
½ cup unsweetened dried cranberries
¼ cup currants
½ cup 100% orange juice
Preparation:
1. Bring water, onion, and maple syrup to a boil in medium saucepan over medium-high heat. Reduce heat to medium-low; cook, at a gentle boil, for 10 minutes.
2. Add vinegar, apples, ginger, salt, mace, curry, and orange peel; cook, at a gentle boil, for an additional 20 to 25 minutes.
3. Add cranberries, currants, and orange juice; cook for an additional 10 minutes. Remove from heat. Cool.
4. Serve over 2 Tbsp. over turkey or poultry.
Nutritional Information (per serving):

Calories: 41

Fat: 0 g

Saturated Fat: 0 g

Cholesterol: 0 mg

Sodium: 19 mg

Carbohydrate: 10 g

Fiber: 1 g

Sugar: 8 g

Protein: 0 g

Brown Rice with Garlic and Sun-Dried Tomatoes

Fresh vegetables add color and flavor to this simple side.

Total Time: 15 min.
Prep Time: 15 min.
Cooking Time: None
Yield: 8 servings, about ¾ cup each
Ingredients:
4 cups cooked brown rice
1 medium yellow bell pepper, chopped
3 garlic cloves, finely chopped
1 cup sliced sun-dried tomatoes, finely chopped, reconstituted in hot water for 10 minutes, drained
1 cup fresh basil leaves, chopped
1 (14-oz.) can artichoke hearts, packed in water, drained, rinsed
½ cup pine nuts
1 Tbsp. extra-virgin olive oil
2 Tbsp. balsamic vinegar
Sea salt and ground black pepper (to taste; optional)
4 cups mixed salad greens
1 Tbsp. grated Parmesan cheese
5 medium black olives, chopped (for garnish; optional)
Preparation:
1. Combine rice, bell pepper, garlic, sun-dried tomatoes, basil, artichoke hearts, and pine nuts in a large bowl; mix well.
2. Drizzle with oil and vinegar; toss gently to blend.
3. Season with salt and pepper if desired.
4. Arrange greens on a large platter. Top with rice mixture, cheese, and olives (if desired).
Nutritional Information (per serving):

Calories: 229

Fat: 9 g

Saturated Fat: 1 g

Cholesterol: 1 mg

Sodium: 206 mg

Carbohydrate: 33 g

Fiber: 5 g

Sugar: 4 g

Protein: 6 g

Bell Pepper and Cabbage Slaw

Total Time: 1 hr. 15 min.
Prep Time: 15 min.
Cooking Time: None
Yield: 4 servings
Ingredients:
1 medium cabbage, shredded
1 medium green (or yellow) bell pepper, chopped
1 medium red bell pepper, chopped
1 medium red onion, chopped
¼ cup rice wine vinegar
Sea salt and ground black pepper (to taste; optional)
Preparation:
1. Combine cabbage, bell peppers, onion, and vinegar in a large bowl; mix well.
2. Season with salt and pepper if desired.
3. Cover and refrigerate for 1 hour before serving.
Nutritional Information (per serving):

Calories: 93

Fat: 0 g

Saturated Fat: 0 g

Cholesterol: 0 mg

Sodium: 115 mg

Carbohydrate: 21 g

Fiber: 7 g

Sugar: 12 g

Protein: 4 g