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Sweet Potato Kugel For The New Year By Dana Jacobi
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Spaghetti Squash "Noodle" Pudding
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Pudding is
comfort food to enjoy during a meal as well as afterwards. We now think of puddings as a
sweet dessert, connecting us to immigrant roots, but long ago savory puddings were also
common. So it is not surprising that traditional puddings, whether sweet or savory, are
prepared for special holidays that bring families together. Made with vegetables, savory puddings include the Southern classic, corn pudding, and the less familiar tomato pudding, a Shaker dish made with layers of sliced tomatoes and bread. Both tend to be rich, as they are often made with copious amounts of eggs and cream. Equally appealing, but more healthful, savory puddings come from Eastern Europe, where carrots, potatoes, cauliflower and other hearty vegetables are the foundation for many dishes. Frequently, these are based on Jewish cooking, and puddings known as kugels. Kugels are often served on holidays like Rosh Hashanah, as well as at the weekly Sabbath dinner. They evolved as dishes useful for these occasions, when cooking is not allowed, because they could be made the day before. Today, their comforting association with family tradition – many families have recipes handed down through three or more generations – and the convenience of a dish easily made ahead, ensure the kugel’s popularity. Sweet Potato Kugel is often served on Rosh Hashanah, the Jewish New Year, which this year begins at sundown on October 3rd. Made with shredded yam, it honors the tradition of eating sweet foods to symbolize the sweetness to come in the New Year. But you need not be Jewish to enjoy this colorful baked pudding on Rosh Hashanah – or at any non-holiday meal. Incidentally, the long, orange, bronze or red-skinned potatoes found in bins labeled yams at the supermarket are actually members of the sweet potato family. They are not related to the huge, true yam used in African cooking, although Americans often interchange the terms. Avoid using what are labeled sweet potatoes, which are too dry and hard to shred. AICR “Something Different” is written for the American Institute for Cancer Research (AICR) by Dana Jacobi, author of The Joy of Soy, and recipe creator for AICR’s Stopping Cancer Before It Starts.
SWEET
POTATO KUGEL Canola oil spray Place rack in center of oven. Preheat
oven to 350 degrees. Coat a 9-inch square baking pan with cooking spray.
CONFETTI
VEGETABLE KUGEL 3 medium zucchini (about 1 pound), unpeeled Preheat oven to 375°F. Grate zucchini, carrots and sweet potatoes (can be done in the food processor). Finely mince onions, garlic, parsley and basil. Combine all ingredients in a large mixing bowl and mix well. Spray a 3-quart rectangular or oval casserole with nonstick spray. Add vegetable mixture and spread evenly. Bake in preheated oven for 1 hour and 10 minutes, or until golden brown and firm. Freezes and/or reheats well. Makes 12 Servings. Variations: Mixture can be baked in sprayed muffin tins at 375°F for 25 to 30 minutes, until golden brown. Recipe may also be halved and baked in a 1-1/2 quart spray-coated casserole for 45 to 55 minutes. Per Serving: 101 Cal; 3 g Total Fat (<1 g Sat Fat); 15 g Carb; 71 mg Cholesterol; 315 mg Sodium; 280 mg Potassium; 35 mg Calcium; 4 g Protein; 2 g Fiber. Exchanges: 1/2 Starch; 2 Veg; 1/2 Fat.
CARROT KUGEL 2 cups carrots, thinly sliced *Omit salt or use a minimal amount to reduce sodium content per serving. Preheat oven to 350°F. Spray a baking dish with the cooking spray; set aside. Cook the carrots until tender. Mash them and add the broth, oil, matzah meal, onion, parsley, salt, and pepper. In another bowl, beat the egg whites until stiff but not dry. Fold into the carrot mixture. Turn the mixture into the prepared baking dish. Bake in preheated oven for 50 to 60 minutes. Makes 6 Servings. Per Serving: 67 Cal; 1 g Total Fat; 11 g Carb; 1 mg Cholesterol; 445 mg Sodium; 3 g Protein; 2 g Dietary Fiber; 4 g Total Sugars. Exchanges: 1 Starch.
COUNTRY
STYLE POTATO KUGEL 2 packages (5.5 ounces each) hash brown
potato mix with Place potato mix in large bowl; pour boiling water over. Let stand 2o to 25 minutes, stirring occasionally. Process egg yolks, 1-1/2 cups water, baking powder, basil, and oregano in food processor or blender until smooth. Mix yolk mixture, chives, salt, and pepper into potatoes. Fold potato mixture into egg whites. Spray an 11- x 7-inch baking dish with cooking spray; place in oven at 300°F until hot. Pour kugel mixture into (heated) dish. Return to oven and bake until browned and set, about 60 minutes. Makes 6 Servings. Sodium Alert! This recipe is not suitable for those on a low salt meal plan. Per Serving: 123 Cal; 4 g Total Fat (1 g Sat Fat); 16 g Carb; 160 mg Cholesterol; 559 mg Sodium; 6 g Protein. Exchanges: 1 Starch; 1 Lean Meat.
VEGGIE KUGEL 3/4 cup chopped red bell pepper Sauté bell pepper and onion in margarine in large saucepan until tender, about 5 minutes; add Brussels sprouts, sweet potatoes, thyme, and marjoram and cook 3 to 4 minutes longer. Mix flour and evaporated milk; add to saucepan and heat to boiling; boil, stirring constantly, until thickened, about 1 minute. Remove from heat and cool to room temperature; stir in egg product, spinach, salt, and pepper. Stir in (cooked) noodles. Spoon mixture into greased 13- x 9-inch baking dish. Bake at 350°F 35 minutes or until sharp knife inserted near center comes out clean. Cool on wire rack 5 minutes; cut into squares. Makes 8 Servings. Per Serving: 289 Cal; 4 g Total Fat (1 g Sat Fat); 54 g Carb; 1 mg Cholesterol; 319 mg Sodium; 13 g Protein. Exchanges: 2-1/2 Starch; 1-1/2 Veg; 1/2 Milk; 1/2 Meat; 1 Fat.
SPAGHETTI SQUASH "NOODLE" PUDDING 3 pounds spaghetti squash Cut squash in half. Place cut-side down on a sprayed foil-lined pan. Bake at 350°F about 45 minutes, until tender. (Alternately, do not cut squash in half. Instead, pierce it in several places with a fork. Microwave on HIGH until tender, 15 to 18 minutes, turning it over at half time. Let stand 15 minutes. Cut in half and let cool). Preheat oven to 375°F. In a non-stick skillet, sauté onions and garlic in oil for 5 minutes. Add zucchini and carrots and cook on medium heat until tender-crisp, about 5 minutes longer, stirring often. If necessary, add a little water to prevent burning or sticking. Cool slightly. Discard squash seeds. Using a fork, pull out strands of squash. In a large mixing bowl, combine squash with remaining ingredients; season to taste. Transfer mixture to a sprayed 2-quart rectangular or oval casserole. Bake at 375°F for 50 to 60 minutes, until golden. Makes 10 Servings. Per Serving: 101 Cal; 3 g Total Fat (<1 g Sat Fat); 15 g Carb; 42 mg Cholesterol; 87 mg Sodium; 269 mg Potassium; 5 g Protein; 3 g Fiber. Exchanges: 1/2 Starch; 2 Veg; 1/2 Fat.
NOODLE
& SPINACH KUGEL 1 (12-ounce) package medium noodles Preheat oven to 350°F. Spray a 9- x 13-inch casserole with nonstick vegetable spray; set aside. Cook noodles according to package directions. Drain and rinse well. Return noodles to pot; set aside. While noodles are cooking, thaw frozen spinach in the microwave. It will take 3 to 4 minutes on HIGH power. Cool slightly. Squeeze out any excess moisture. Heat oil in a nonstick skillet. Add onion and sauté until golden. Combine all ingredients and mix well. Spread in prepared casserole. Bake in preheated oven for 50 to 60 minutes, until golden. Makes 12 Servings. Note: Freezes and/or reheats well. Per Serving: 146 Cal; 3 g Total Fat (1 g Sat Fat); 22 g Carb; 69 mg Cholesterol; 88 mg Sodium; 93 mg Potassium; 42 mg Calcium; 8 g Protein; 2 g Fiber. Exchanges: 1-1/2 Starch; 1 Veg; 1/2 Fat.
DOUBLE
APPLE NOODLE KUGEL 16 ounces wide or extra-wide egg noodles Preheat oven to 350°F. Grease or spray a 9- x 13-inch casserole with nonstick spray. Cook noodles several minutes less than package directions until barely tender. Drain and return to saucepan. Add melted margarine and applesauce, and toss to coat. In a medium bowl, whisk whole eggs, whites, sugar, vanilla, and cinnamon until blended. Stir into noodles with raisins and apples. Mix well. Pour into casserole; spread evenly. Spray a sheet of foil with nonstick spray and place on top of noodles. (Unbaked kugel may be refrigerated overnight). Bake, covered, in preheated 350° oven, for 45 minutes. Increase oven temperature to 375°. Remove foil, spray top with nonstick spray, and bake for 15 to 20 more minutes, or until lightly golden. Let sit at least 15 minutes before serving. Serve warm or at room temperature. Makes 12 Servings. Per Serving: 303 Cal; 7 g Total Fat (2 g Sat Fat); 52 g Carb; 107 mg Cholesterol; 87 mg Sodium; 8 g Protein; 3 g Fiber. Exchanges: 3 Starch; 1 Fruit; 1/2 Very Lean Meat; 2 Fat.
SWEET
FRUIT KUGEL 1 (12-ounce) package eggless
noodles Bring water to a boil, add noodles, and lower heat. Simmer for 10 minutes until noodles are tender. Drain. Preheat oven to 350°F. Lightly spray a 9- x 9- x 2-inch square pan with nonstick cooking spray; set aside. Mix cooked noodles with mashed bananas and cinnamon. Place 1/3 of the noodle mixture in prepared baking dish. Place 1/3 of the chopped fruit and 1/3 f the raisins on top of the noodle mixture. Repeat process two more times. Bake in preheated oven for 45 minutes. Serve warm. Makes 8 Servings. Per Serving: 231 Cal; 1 g Total Fat; 54 g Carb; 23 mg Calcium; 5 g Protein; 5 g Dietary Fiber. Exchanges: 1-1/2 Starch; 2 Fruit.
APPLE
& APRICOT KUGEL 6 eggs, beaten (or 4 eggs plus 4 whites) Preheat oven to 350°F. In a large mixing bowl, combine eggs with sugar; mix well. Add apples, matzo meal and lemon juice. Mix until smooth. Soak apricots in hot water for 5 minutes; drain well. Spray a 7- x 11-inch Pyrex casserole with nonstick spray. Spread half of mixture in pan. Arrange apricots in a single layer over batter. Top with remaining batter; spread evenly. Sprinkle with cinnamon-sugar. Bake at 350°F about 1 hour, until golden. Reheats well and can be frozen. Makes 10 Servings. Per Serving: 190 Cal; 4 g Total Fat (1 g Sat Fat); 37 g Carb; 127 mg Cholesterol; 40 mg Sodium; 28 mg Calcium; 5 g Protein; 4 g Fiber. Exchanges: 1-1/2 Starch; 1 Fruit; 1/2 Very Lean Meat; 1 Fat.
HUNGARIAN
NOODLE PUDDING 4 eggs, separated Preheat oven to 350°F. Spray a 1-1/2 quart casserole with nonstick cooking spray; set aside. Beat egg yolks and sugar in small bowl until thick and lemon-colored, about 5 minutes. Beat in sour cream, orange rind, and cinnamon. Beat egg whites in large bowl until stiff peaks form. Fold yolk mixture into egg whites. Mix noodles and margarine in large bowl; mix in egg mixture. Sprinkle bread crumbs in prepared casserole. Layer half the noodle mixture in casserole; spread with preserves and sprinkle with half the almonds. Top with remaining noodle mixture and sprinkle with remaining almonds. Bake, uncovered, in preheated oven until set, about 30 minutes. Let stand 10 minutes before serving. Makes 10 Servings. Per Serving: 269 Cal; 9 g Total Fat (2 g Sat Fat); 40 g Carb; 109 mg Cholesterol; 106 mg Sodium; 8 g Protein. Exchanges: 2 Bread; 1 Fruit; 2 Fat. Cherry-Peach Kugel Variation: Make recipe as above, stirring 1 cup 1% low-fat cottage cheese, 1 can (8-ounces) drained, chopped peaches, and 1/3 cup dried cherries into noodle mixture. Spoon entire noodle mixture over bread crumbs in prepared casserole, omitting raspberry preserves. Sprinkle with almonds and bake as above.
CREAM
CHEESE NOODLE PUDDING 6 cups uncooked medium-sized reduced-fat egg
noodles Preheat the oven to 375°F. Spray a 9- x 13-inch baking pan with nonstick spray coating and set aside. Cook noodles according to package directions. Drain well. Meanwhile, in a large mixer bowl,combine the cream cheese and 1/4 cups sugar. Beat on medium speed until well combined and smooth. Add the eggs and egg whites, cottage cheese, yogurt, vanilla, and salt. Beat on medium speed. When partially combined, increase speed to high, and beat until well combined. Stir in the pineapple and dried cranberries. Stir in the noodles. Turn out into prepared dish and spread evenly, using the back of a large spoon. Stir together the sugar and cinnamon. Sprinkle the mixture evenly over the noodle mixture. Bake for 35 to 40 minutes until just set and a toothpick inserted in the center comes out clean. Do not overbake. Makes 15 Servings. Per Serving: 150 Cal; 3 g Total Fat (2 g Sat Fat); 22 g Carb; 37 mg Cholesterol; 176 mg Sodium; 7 g Protein; 1 g Dietary Fiber; 12 g Sugars. Exchanges: 1-1/2 Carb; 1/2 Sat Fat.
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