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Introduction by Nava Atlas
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Gingered Pineapple Chicken With Vegetables Low-Fat Chocolate Passover Cake Sephardic
Wine & Spring Vegetable Soup With Matzo Balls
The Ceremonial The Ceremonial Seder Plate contains the following six symbolic Seder foods:
Setting The Seder Table
Source: MealLeaniYumm! 800 Fast, Fabulous & Healthy Recipes, ©1998, 2002 by Norene Gilletz Email Norene: Visit Norene's website:
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One
of the most ancient of religious festivals still celebrated, Passover is the most widely
observed Jewish Holiday. Commemorating the deliverance of the Jews from slavery in Egypt, Passover
lasts for eight days and most often falls in April, according to the dates of the
Hebrew calendar. The central event of the holiday, the Seder, is a service and feast in which families gather around the table and recount the story of the Exodus as told by the Haggadah (Passover prayer book). The sampling of many symbolic foods and the drinking of wine are major components of this ritual. Passover, or Pesach, as it is called in Hebrew and Yiddish, is also known as the "Feast of the Unleavened Bread." The holiday's most symbolic food, the matzo, represents the bread made by the Jews just before they fled Egypt, when there was not time to let it leaven. Before the Passover holiday begins, observant households are cleared of bread and any other leavened products, and during the week, only matzo may be eaten. Though there is flexibility in what may be served for the meal itself, following the reading of the Haggadah, there are also many restrictions. Many Jews avoid, aside from bread-related products, any other grains and legumes -- not an easy task for vegetarians. However, since Passover once had a strong seasonal festival aspect, produce heralding the arrival of spring is most welcome and used in abundance. Source: Vegetarian Celebrations ~ Festive Menus for Holidays and Other Special Occasions, ©1990, 1996 by Nava Atlas. Ed. Note: Recipes included here incorporate various traditions of Ashkenazic (Eastern European) and Sephardic (Far, Near, and Middle Eastern) Passover Seders. Set your Passover table with one or more of the wonderful recipes below.
JERUSALEM
PLATTER Artichoke Marinade: 1/4 cup lemon juice Mix the ingredients together and set aside. Vegetables: 4 artichokes Slice the artichokes in half and steam until tender, about 40 minutes. Meanwhile, slice the eggplant into 1-inch chunks and steam until fork-tender (about 10 minutes). During the last 2 to 3 minutes, add the sliced mushrooms. Drain and transfer to a bowl. Scrape out the artichoke thistles and cut the bottom away from the leaves, reserving the leaves. Cut the artichoke bottoms into bite-sized pieces and mix with the eggplant and mushrooms. Add the cherry tomatoes. pour the marinade over the vegetables; chill at least 1 hour. To serve, drain any marinade. Scoop the artichoke mixture onto a platter. Line the edges of the platter with enough artichoke leaves in layers to fan around the vegetables. Place lemon wedges evenly around the platter. Spread parsley sprigs around and on top for color. Serves 6 to 8. Per Serving: 89 Cal; 1 g Total Fat (00 g Sat Fat); 14 g Carb; 00 mg Cholesterol; 72 mg Sodium. Exchanges: 3 Veg.
DATE
& APPLE CHAROSET 3 Tbsp almonds or walnuts Toast nuts at 350°F for 10 minutes. Cool slightly. In the processor, chop nuts coarsely with quick on/off turns. Add remaining ingredients and pulse several times, until coarsely chopped. Serve with matzos at the Seder. Makes about 2 Cups. Note: This recipe doubles easily. Per (1 Tbsp): Serving: 26 Cal; <1/2 g Total Fat (00 g Sat Fat); 5 g Carb; 00 mg Cholesterol; Trace Sodium; 37 mg Potassium; < 1 g Fiber. Exchanges: FREE for 1 Tbsp.
COKE BRISKET 3 onions, sliced Spray a large roasting pan with nonstick spray. Place onions in pan; place brisket on top of onions. Rub meat on all sides with garlic, seasonings, jam and lemon juice. Pour cola over and around brisket. Marinate for an hour at room temperature or overnight in the refrigerator. Preheat oven to 325°F. Cook covered. Allow 45 minutes per pound as the cooking time, until meat is fork tender. Uncover meat for the last hour and baste it occasionally. Remove from oven and cool completely. Refrigerate overnight, if possible. Discard hardened fat which congeals on the surface. Slice brisket thinly across the grain, trimming away any fat. Reheat slices in the defatted pan juices. Reheats and/or freezes well. Yield: 12 Servings. Per Serving: 293 Cal; 14 g Total Fat (6 g Sat Fat); 6 g Carb; 103 mg Cholesterol; 84 mg Sodium; 385 mg Potassium; 19 mg Calcium; 33 g Protein; <1 g Fiber. Exchanges: 4-1/2 Med Fat Meat; 1 Veg; 3 Fat.
HONEY-GLAZED
CARROTS 4 pounds carrots, peeled & sliced Cook carrots in boiling salted water to cover until tender, about 15 minutes. Drain off most of the water, leaving about 1-inch in the bottom of the pot. Dissolve potato starch in orange juice. Add to carrots, Stir in honey, marmalade and lemon juice. Season to taste with salt and pepper. Bring mixture to a boil, stirring gently. Transfer to a sprayed ovenproof or microwave casserole. (note: Can be prepared up to this pint, covered and refrigerated). Bake uncovered, in preheated 350°F oven for 25 minutes, OR, microwave, covered, on HIGH for 10 minutes, stirring once or twice. Freezes and/or reheats well. Makes 12 Servings. Per Serving: 137 Cal; <1/2 g Total Fat; 00 mg Cholesterol; 34 g Carb; 00 mg Cholesterol; 96 mg Sodium; 40 mg Calcium; 372 mg Potassium; 2 g Protein; 5 g Fiber. Exchanges: 1 Starch; 2 Veg.
LEEK
AND POTATO GRATIN 2 Tbsp reduced-fat margarine Preheat oven to 350°F. Heat the margarine in a medium-sized skillet. Add the leeks and sauté, covered, until they are wilted. Add the red pepper and sauté another 5 minutes. In the meantime, combine the matzos with 1 cup of hot water in a bowl and soak for 3 to 5 minutes until soft. Drain and squeeze out excess water with hands. Combine the leek mixture and matzos with all the remaining ingredients except cheese and chives in a mixing bowl. Stir together until thoroughly mixed. Pour into an oiled, shallow 2-quart casserole. A round dish is particularly attractive. Sprinkle the cheese over the top, followed by the chives. Bake for 35 to 40 minutes, or until the top is golden. Let stand for 5 to 10 minutes, then cut into squares of wedges to serve. Makes 9 Servings. Per Serving: 184 Cal; 4 g Total Fat; 27 g Carb; 12 g Cholesterol; 122 mg Sodium; 7 g Protein. Exchanges: 2 Starch; 1/2 High Fat Meat; 1 Fat.
FARFEL PUFFS 3 cups hot water Place farfel, margarine and seasonings in a large bowl. Pour hot water over all; mix and let cool. Preheat oven to 375ºF. Lightly spray muffin or cupcake tins with nonstick vegetable spray. Add eggs to farfel mixture and blend well. Pour into prepared muffin tins and bake in preheated oven for 45 minutes. Yields approximately 24 rolls. Per roll: 204 Cal; 4gm Fat; 36gm Carb; 80mg Cholesterol; 60mg Sodium; 1gm Fiber; 7gm Protein. Exchanges: 2-1/2 Starch; 1/2 Meat; 3/4 Fat.
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.
BROCCOLI
KNISHES (PAREVE) 1 cup mashed potatoes Preheat oven to 375°F. Generously coat a baking sheet with the cooking spray; set aside. In a bowl, combine the potatoes, matzo meal, potato starch, onion, egg whites, pepper, and salt; knead together. Divide the dough into 6 balls and flatten each. Divide the broccoli evenly onto each circle, fold over, and press edges to seal. Arrange the knishes in a single layer and place the baking sheet on the bottom rack of the oven. Bake for 15 minutes on each side. Serve hot. Makes 6 Servings. Per Serving: 82 Cal; 00g Total Fat (00 g Sat Fat); 15 g Carb; 00 mg Cholesterol;; 124 mg Sodium. Exchanges: 1 Starch.
GINGERED
PINEAPPLE CHICKEN WITH VEGETABLES 1 tsp ground ginger Place oven rack on the bottom slot. Preheat oven to 475°F. Spray a nonstick baking pan with cooking spray and set aside. In a plastic bag, combine the ginger with the cake meal. Drop 2 pieces of chicken at a time into the bag and shake to coat. Arrange coated chicken in a single layer on prepared baking ban and bake for approximately 10 minutes on each side, or until lightly browned. Meanwhile, slice the vegetables and transfer them to a large baking dish. Remove the chicken from the oven and place in baking dish with the vegetables. Combine the pineapple juice, chicken broth, garlic powder and ginger; pour over the chicken and vegetables. Reduce oven heat to 350°F and bake for 30 minutes or until the vegetables are tender and chicken is no longer pink. Serve on a large platter with the chicken in the middle, surrounded by vegetables. Makes 6 Servings. Per Serving: 303 Cal; 2 g Total Fat (00 g Sat Fat); 40 g Carb; 68 mg Cholesterol; 179 mg Sodium; 28 g Protein. Exchanges: 2 Starch; 3-1/2 Very Lean Meat; 1 Veg; 1/2 Fruit.
ZUCCHINI
LATKES .4 cups zucchini, grated In a large bowl, mix together all ingredients, except oil. Drop by tablespoon to form 3-inch latkes, and fry in hot oil, in nonstick skillet, until golden brown on each side. Freezes well. well. Yields approximately 12 Latkes. Per Latke: 67 Cal; 5gm Fat; 4gm Carb; Trace Chol; 98mg Sodium; 1gm Fiber; 2gm Protein. Exchanges: 1/4 Starch; 1/2 Veg; 1 Fat.
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.
SPRING
VEGETABLE SOUP WITH MATZO BALLS 1-1/2 Tbsp canola oil Heat oil in a large soup pot. Add onion and celery and sauté over moderate heat until golden. Add potato, carrots, bouillon cubes, celery leaves, tomatoes, and cumin. Cover with 6 cups of water and bring to a boil. Lower heat and simmer gently over medium heat, covered, for 15 minutes or until the vegetables are nearly tender. Add the cauliflower and continue to simmer for 10 minutes more, or until it is crisp-tender. Season to taste with salt & pepper and remove from heat. Let the soup cool, then refrigerate overnight, to allow time for it to develop flavor. Just before serving, heat the soup through. Add remaining ingredients and simmer over very low heat for 10 to 15 minutes. Add more water if the vegetables seem crowded, then adjust seasonings. Yield: 8 Servings. Note: For matzo balls, you will need a box of Passover matzo ball mix on which you'll find a standard recipe for matzo balls. Increase the recipe so that there will be 3 or 4 matzo balls for each serving of soup. If you'd like, substitute an extra egg white for 1 or 2 of the egg yolks called for in the recipe. Vegans, substitute a sprinkling of matzo farfel (coarse crumbs made of matzo flour, available in boxes from the supermarket), since matzo balls are made with eggs. Per Serving (with 3 matzo balls): 211 Cal; 6 g Total Fat; 28 g Carb; 142 mg Cholesterol; 91 mg Sodium; 10 g Protein. Exchanges: 1 Starch; 2 Veg; 1 Fat.
PASSOVER
ONION BISCUITS 1 Tbsp canola oil Preheat oven to 350°F. Heat the oil in a small skillet. Add the onion and sauté over moderate heat, stirring frequently, until lightly browned. Remove from heat. Combine the boiling water and oil in a mixing bowl. Stir in the matzo meal, a little at a time, until smoothly combined with the water and oil. Stir in the eggs, followed by the onions, and all the remaining ingredients. Form into 1-1/2-inch diameter balls. Flatten slightly and arrange on a baking sheet or two, which have been sprayed with nonstick vegetable spray. Bake for 25 to 30 minutes, or until golden. Cool on a rack. Serve warm. Store any biscuits not used immediately in a tightly sealed plastic container. Makes 20 to 22 biscuits (nutritional analysis is based on a total count of 20 biscuits). Per Biscuit: 92 Cal; 4 g Total Fat (1/2 Sat Fat); 12 g Carb; 21 mg Cholesterol; 130 mg Sodium; 2 g Protein; 11 mg Calcium; 1 g Dietary Fiber. Exchanges: 1 Bread/Starch; 1 Fat.
PINEAPPLE
CRUMBLE 1 (16 oz) can unsweetened crushed pineapple,
drained Crumb Topping: 2 Tbsp reduced-fat margarine Preheat oven to 350ºF. Combine the first 5 ingredients in a mixing bowl, then pat into a 9-inch square baking pan. Melt margarine in a skillet, then remove from the heat. Stir in the remaining topping ingredients until evenly coated with the margarine. Sprinkle evenly over the top of the pineapple mixture. Bake for 25 to 30 minutes, or until the crumb topping is lightly golden. Serve warm over vanilla frozen yogurt or nondairy dessert, if desired. Makes 8 servings. Per Serving (without frozen dessert): 182 Cal; 3 g Total Fat; 37 g Carb; 00 mg Cholesterol; 41 mg Sodium; 29 mg Calcium; 2g Protein; 2 g Fiber. Exchanges: 1-1/2 Starch; 3/4 Fruit; 1/2 Fat.
ALMOND
MACAROONS 8 oz (about 2 cups) lightly toasted almonds Preheat the oven to 325ºF. Place the almonds in the container of a food processor and process until they resemble a coarse meal. Beat the egg whites until quite stiff. Beat in the sugar, vanilla, cinnamon, and salt. Gently fold in the ground almonds. Drop by tablespoonfuls on baking sheets which have been coated with a vegetable spray. Bake for 15 minutes, or until the edges are golden. Remove carefully with a spatula and set gently to cool on plates. The cookies will be soft at first, but become crisp once cool Store in an airtight container. Yield: 3 dozen. Per Cookie: 52 Cal; 3 g Total Fat; 5 g Carb; 00mg Cholesterol; 7 mg Sodium; 18 mg Calcium; 2g Protein; <1 g Fiber. Exchanges: 1/2 Fat.
SEPHARDIC
WINE & FRUIT PUDDING 1/2 cup chopped dried apricots Combine the dried fruits with the wine in a small mixing bowl. Let soak overnight or for the good part of a day, then drain off any excess wine. Preheat oven to 350ºF. Combine the remaining ingredients in a mixing bowl,then stir in the soaked fruits. Pour into a nonstick spray-coated 9x13-inch baking pan. Bake, covered, for 45 minutes, then uncover and bake for 15 minutes more, or until the pudding looks dark but still moist and springs back at a gentle touch. Cool, then cut into small squares or diamonds to serve. Yield: 24 small squares. Per Square: 96 Cal; 4 g Total Fat (Trace Sat Fat); 13 g Carb; 18 mg Cholesterol; 12 mg Sodium; 10 mg Calcium; 2 g Protein; 1 g Fiber. Exchanges: 1/4 Fruit; 1/2 Starch/Bread; 1 Fat.
LOW-FAT
CHOCOLATE PASSOVER CAKE 3 egg yolks Preheat oven to 350°F. Beat egg yolks on high speed with an electric mixer until light. Gradually add 3/4 cup of the sugar and beat 3 to 4 minutes longer. Slowly pour in coffee (or orange juice) and beat 3 or 4 minutes more. Combine potato starch, cake meal and cocoa in a strainer. Add gradually to yolk mixture, folding it in gently. Beat egg whites until foamy. Add remaining 1/2 cup sugar, a little at a time, beating on high speed. Beat until stiff, but not dry. Mix about 1/4 of the meringue into yolk mixture to lighten it. Carefully fold in remaining meringue. Pour batter evenly into an ungreased 10-inch tube pan. Bake at 350°F for 1 hour. Remove cake from oven and immediately invert cake pan onto a rack. Let hang until completely cool. Loosen cake from pan with a flexible spatula and carefully transfer to a serving plate. If desired, serve with fresh strawberries. Yield: 12 Servings. Note: Cake can be frozen, but package it carefully to prevent it from being crushed. Per Serving: 130 Cal; 1.6 g Total Fat (<1 g Sat Fat); 26 g Carb; 53 mg Cholesterol; 39 mg Sodium; 1 g Dietary Fiber; 20 g Sugar. Exchanges: 2 Bread/Starch; 2 Lean Meat; 2 Other Carb.
PASSOVER
LITE CHEESECAKE (DAIRY) Crust: 1/3 cup Matzo Meal Preheat oven to 350°F. Combine all ingredients and lightly press into a 9-inch springform pan. Filling: 16-ounces lowfat (2%) cottage cheese Blend all of the ingredients except egg whites for 2 minutes or until smooth. Beat the egg whites until stiff peaks form, but not dry. Fold into the cheesecake filling mixture and turn into the springform pan. Bake in the preheated oven for 1 hour. Reduce the heat to 300°F and bake for 15 minutes longer. Cool completely and refrigerate for about 4 hours or overnight. Fruit Glaze: 1/2 tsp unflavored Kosher gelatin Fruit Topping: 2 kiwifruit (1 cup), sliced In a small saucepan, sprinkle the gelatin over the pineapple juice concentrate and let stand for 1 minutes to soften. Stir over low heat to completely dissolve. Mix in the puréed fruit and pour over cooled cheesecake. Chill until the glaze is set. Garnish cake with sliced kiwi and strawberries. Makes 8 Servings. Per Serving (with sliced strawberries and kiwifruit for garnish): 189 Cal; 4 g Total Fat (1 g Sat Fat); 26 g Carb; 5 mg Cholesterol; 284 mg Sodium; 243 mg Potassium; 12 g Protein; <1 g Fiber; 18 g Sugars. Exchanges: 1 Starch; 1/2 Fruit; 1 Very Lean Meat; 1 Fat.
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