Passover Recipes With a Healthy Twist
Many people celebrating Passover find they become servants to the foods prepared for the traditional Passover seder — spending hours in the kitchen cooking recipes that can be high in fat, calories, cholesterol, and sodium.
Those who have special dietary needs or are just interested in enjoying Passover in a more healthy way can find innovative and delicious recipes in a new book, “Passover the Healthy Way,” by Bonnie R. Giller, a registered dietitian-nutritionist.
“With proper planning and recipe modification, your Passover recipes can be low in fat and healthy,” said Giller, who compiled more than 100 taste-tested kosher recipes that may limit or substitute ingredients to make them healthier. Each recipe has the “exchanges per serving” listed. The figures used to calculate the exchanges are based on the American Dietetic Association and American Diabetes Association Exchange Lists for Meal Planning. Nutritional information was calculated using professional nutritional software programming.
“Passover the Healthy Way” is available at www.passoverthehealthyway.com and from online retailers nationwide.
Matzoh Stuffed Chicken Cutlets
10 (5 oz.) boneless chicken breasts
1/2 teaspoon olive oil
1/2 cup chopped onion
5 whole wheat matzoh boards, finely broken
1/2 cup medium dry Concord wine
1/2 cup low sodium chicken broth
1 egg white
1/2 tablespoon paprika
1/4 teaspoon pepper
1/3 cup low fat mayonnaise
2 tablespoon ketchup
1 tablespoon honey
Saute onion in olive oil until tender, but not browned; add broken matzohs and toast lightly. Combine wine, egg white, seasonings, and chicken broth to matzoh mixture. Mix well until matzoh is soft and mixture is heated through.. Take 3/4 cup of stuffing, place in the middle of the chicken cutlets and roll. Secure with a toothpick, if needed. Combine mayonnaise, ketchup, and honey in a bowl. Mix well. Spread on top of chicken cutlet rolls. Bake at 350 degrees for 30 to 40 minutes.
Serving Size: 1 (4 oz.) stuffed chicken cutlet
Exchanges per Serving: 4 Meat, 1 Starch, 1/2 Fat
Calories: 266 Cholesterol: 83 mg Total Fat: 4.5 gm Protein: 36 gm Saturated Fat: 1 gm Carbohydrate: 17 gm Polyunsaturated Fat: 0.5 gm Dietary Fiber: 2 gm Monounsaturated Fat: 0.5 gm Sodium: 198 mg