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Healthy Passover!
Adding color and removing the weight.
kosher salt and pepper to taste
3 Tbsp. extra-virgin olive oil
Special to the Jewish News
2 Tbsp. fresh orange juice
11/2 cups matzah meal
assover food is often heavy,
V2 cup fresh minced parlsey
which is surprising since this
V2 cup fresh chopped basil
is a spring festival. The prima-
1 Tbsp. fresh thyme leaves
ry weighty culprits are matzah and all
1 Tbsp. grated orange peel
foods matzah related — farfel, knaid-
1 tsp. minced garlic
lach, pastries — plus eggs and nuts.
1 cup fresh chopped tomatoes,
Since we can't bake with flour
garnish
(which isn't so good for us either), we
Preheat oven to 425E Brush a bak-
often substitute matzah cake meal and ing sheet with sides with olive oil. Set
nuts in pastries. While nuts aren't nec- aside.
essarily bad for us, they're still full of
If the chicken breasts are very thick,
fat and calories. Even healthful haroset place them on a clean surface and
recipes, made Ashkenazi-style with
pound them with a meat mallet until
apples and a bit of honey and wine, or they are of even thickness (about 1/2-
mock chopped liver often include, yes,
inch thick). Season lightly with salt
more nuts. Sephardi cuisine is natural- and pepper. Set aside.
ly more wholesome since it generally
Combine the remaining ingredients
follows the beneficial Mediterranean
in medium bowl and toss well. Press
cooking tenets.
this mixture onto both sides of the
Your dinner doesn't have to be
breasts and arrange the breasts on a
plagued with a 2,000-calorie total, how-
baking sheet. Bake until chicken is just
ever, despite the many courses and oblig- cooked through, about 20 minutes.
atory matzah. It can be as light as you
Serve hot, with chopped tomatoes over.
desire with some simple substitutions.
Makes 6 servings. (May be made up
Gefilte fish is naturally low-calorie,
to 3 hours ahead and served at room
but can be made even more so without temperature as well, with collected
the added egg yolks. The same with
juices drizzled over).
chopped liver — use olive oil and no
hard-cooked egg yolks. Trimming the
Mushroom And Spinach
brisket of all visible fat (either before
Farfel Kugel
or after cooking) and allowing the
1 box (12 oz.) matzah farfel
sauce to chill overnight to remove the
IA cup olive oil
firm fat that rises to the top are ways
11/2 cups chopped shallots
to lessen calories and fat content.
1 tsp. minced garlic
Traditional Pesadik kugels, with white
3 cups thin sliced mushrooms
potatoes, eggs (again!) and oil don't
4 cups fresh baby spinach, lightly
begin to earn a high nutritional grade.
chopped
Other than the "green" we must
4 cups chicken broth
all have on our plates in the form of
kosher salt and pepper to taste
often-boring steamed vegetables, the
8 large egg whites, beaten until
festive meal is often a very un-festive
frothy
study of beige and brown foods.
Preheat oven to 350E Brush oil in a
The best ways to make seder
9x12 attractive baking dish. Set aside.
healthy? Think color, which translates
Spread the farfel on a baking sheet
into bright vegetables. Think lean,
and bake for 12-15 minutes, until
which often means proteins, such as
toasted. Set aside to cool.
skinless chicken or turkey breast. With
While the farfel is cooking, corn-
desserts, if you serve a platter of col-
bine oil, shallots and garlic in a large
orful fruits and berries, you have the
skillet over medium-high heat and
perfect ending to your family meal.
saute until softened, about 3 minutes.
Add the mushrooms and cook until
Chicken Breasts
the mushrooms give up their liquid
With Fresh Herbs
and the liquid evaporates, about10
6 medium skinless boneless
minutes more. Add the spinach, cover
chicken breast halves (about 2
with a lid and cook until the spinach
pounds)
is cooked through, about 3 minutes
Annabel Cohen
p
•
Passover on page B14
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