PASSOVER RECIPES

Charoset

Charoset is a simple fruit-and-nut mixture that represents the mortar and bricks that the captive Israelites used to build the cities of Egypt. This version has less fat and sugar than traditional recipes and still tastes delicious.

Makes: About 2 cups
Per 1/4 cup:
Calories: 72
Fat: 2.3 g. (27% of calories)
Fiber: 1.2 g.
Cholesterol: 0 mg.
Sodium: 3 mg.

1 Red Delicious apple, finely chopped
1/4 cup finely chopped toasted walnuts (see note)
1/4 cup chopped dates
1/4 cup dark raisins
1 tbsp sugar
2 tbsp sweet red wine or grape juice
1/4 tsp ground cinnamon
In a medium bowl, stir together the apples, walnuts, dates, raisins, sugar, wine or grape juice and cinnamon. Refrigerate for 10 minutes before serving. Note: To toast the walnuts, place them in a dry no-stick skillet over medium heat. Toast the nuts, shaking the skillet often, for 3 to 5 minutes, or until fragrant.

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Matzo Ball Soup

We updated these matzo balls by using egg whites and a reduced amount of oil. The soup is simple and flavorful, and the matzo balls are as tender as can be.

Makes: 6 servings
Per serving:
Calories: 98
Fat: 3.2 g. (29% of calories)
Fiber: 1.1 g.
Cholesterol: 0 mg.
Sodium: 114 mg.

4 egg whites
1 tbsp canola oil
1/3 cup matzo meal
3 carrots, sliced
6 cups defatted chicken broth (or vegetable broth)
2 tbsp chopped fresh parsley
pinch of ground black pepper

In a large clean bowl, using an electric mixer, beat the egg whites until foamy. Stir in the oil. Add the matzo meal and blend well. Cover and refrigerate for 20 minutes. Shape the mixture into 6 balls and set aside. Bring a large pot of water to a boil over high heat. Carefully drop the balls into the water. Add the carrots. Reduce the heat to medium-low, cover and simmer for 30 minutes.

Drain the mixture, returning the carrots and matzo balls to the pot. Add the broth and cook over medium heat until heated through. Divide the soup among 6 soup bowls. Garnish each serving with equal amounts of parsley and pepper.

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Passover Spinach Squares (pareve)

Serve these nibbles as an appetizer with the main course. You can replace the fresh spinach with 3 packages (10 ounces each) frozen and thawed chopped spinach.

Makes: 16
Per serving:
Calories: 22
Fat: 0.6 g. (22% of calories)
Fiber: 1.3 g.
Cholesterol: 0 mg.
Sodium: 45 mg.

1 1/2 lbs fresh spinach, stemmed and washed
1 1/2 tsp canola oil
1 leek, thinly sliced (white part only)
2 cloves garlic, minced
2 tsp lemon juice
3/4 tsp dried oregano
1/8 tsp ground black pepper
3 egg whites
Preheat the oven to 350 degrees F.

Coat an 8" X 8" no-stick baking dish with pareve no-stick spray and set aside.

In a large pot, bring a small amount of water to a boil. Add the spinach, cover and cook over medium heat for 5 minutes, or until the spinach is wilted. Squeeze the spinach dry, chop and place in a large bowl.

In a small, no-stick skillet over low heat, warm the oil. Add the leeks and garlic. Sauté for 10 minutes, or until tender but not browned. Add the leek mixture to the bowl with the spinach. Stir in the lemon juice, oregano and pepper.

In another clean large bowl, using an electric mixer, beat the egg whites until foamy. Fold into the spinach mixture.

Pour the mixture into the prepared pan and bake for 35 minutes, or until set. Remove from the oven and set aside to cool slightly. Cut into 16 squares and serve warm.

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Roast Leg of Lamb with Herb Crust

A flavorful herb rub and a crusty bread-crumb topping give this leg of lamb a company-special touch. We found that lemon juice rubbed on the lamb is an excellent replacement for the olive oil generally called for in a recipe of this type.

To lose the fat and calories we:

* reduced the amount of oil
* chose a lean cut of lamb and removed all fat
* replaced beef broth with water
* omitted the gravy
Before After
Calories 340 202
Fat (g.) 23 8.5
% Calories from Fat 60% 37%
Cholesterol (mg.) 108 74

3 cloves garlic, minced
1 teaspoon dried rosemary
1 teaspoon dried thyme
1/2 teaspoon ground black pepper
1/4 teaspoon salt
2 teaspoons lemon juice
1 boneless leg of lamb (3 pounds), trimmed of all visible fat, rolled and tied
1/2 cup fine dry plain bread crumbs (for Passover, substitute 1/4 cup crumbled matzo bread and 1/4 cup matzo meal)
1/4 cup minced fresh parsley
1/3 cup water
1 tablespoon olive oil

In a small bowl, stir together the garlic, rosemary, thyme, pepper and salt. Rub the lemon juice into the lamb. Spread the garlic mixture over the lamb. Cover and refrigerate for 3 to 4 hours.

Preheat the oven to 300 degrees.

Coat a roasting rack with nonstick spray and place the rack in a roasting pan. Place the lamb on the rack and roast for 1 hour. In a small bowl, stir together the bread crumbs and parsley. Stir in the water and oil to make a paste. Using the back of a large spoon, spread the paste over the lamb. Bake for 55 to 70 minutes, or until a meat thermometer registers 145 degrees (medium-rare) to 160 degrees (medium).

Makes 8 servings.

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Turkey Pot Roast Dinner

Now that boneless turkey breasts halves are readily available in supermarkets, you can make a "pot roast" dinner quite quickly.

Per serving:

Calories: 313
Fat: 5.3 g. (15% of calories)
Saturated fat: 1.2 g.
Cholesterol: 49 mg.
Sodium: 222 mg.

1 1/3 cups defatted chicken broth or vegetable broth
1 medium onion, chopped
2 tbsp lemon juice
1 tbsp olive oil
1 tbsp finely chopped fresh ginger
1 tbsp paprika
1 tsp ground coriander
3/4 tsp ground allspice
1/2 tsp ground cardamom
1/4 tsp salt
1/8 tsp ground black pepper
1 boneless turkey breast half (1 3/4 lbs), skin removed
5 large carrots, cut into 1-inch pieces
5 large potatoes, peeled and cut into eighths
4 large onions, quartered

In a Dutch oven, stir together the broth, chopped onions, lemon juice, oil, ginger, paprika, coriander, allspice, cardamom, salt and pepper. Add the turkey and bring to a boil over medium-high heat. Reduce the heat, cover and gently simmer for 8 minutes. Turn the turkey over and continue simmering, covered, for 8 minutes more.

Layer the carrots, potatoes and quartered onions around the turkey. Cover and simmer for 25 to 30 minutes, or until the vegetables and turkey are tender.

To serve, slice the turkey. Then arrange the turkey and vegetables on a deep serving platter. Spoon the broth mixture over the turkey and vegetables. Think ahead: To save even more time on a busy weekday evening, cook the turkey and vegetables ahead. Slice the turkey. Reheat in the microwave. Serves 6.

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Passover Sponge Cake with Strawberries (pareve)

This tender sponge cake makes a wonderful finale for a spring Passover meal. The crowning touch is a delicious strawberry topping. You'd never guess the whole cake has less than 3 grams of fat per serving.

Makes: 8
Per serving:
Calories: 193
Fat: 2.8 g. (13% of calories)
Fiber: 1.5 g.
Cholesterol: 106 mg.
Sodium: 33 mg.

1 quart strawberries, hulled and sliced
1 cup sugar
1/3 cup matzo cake meal
2 tbsp potato starch
4 eggs, separated
2 tbsp lemon juice
1 tsp grated lemon rind

Preheat the oven to 325 degrees F. Coat a 9" no-stick pie pan with no-stick spray and set aside.

In a medium bowl, toss the strawberries with 1/4 cup of the sugar. Set aside for about 1 hour, stirring occasionally.

Meanwhile, in a cup or small bowl, whisk together the cake meal and potato starch; set aside.

In a large clean bowl, using an electric mixer, beat the egg whites until soft peaks form. Set aside.

In another large bowl, beat the egg yolks until light and lemon colored. Add the remaining 3/4 cup sugar and beat well. At low speed, blend in the cake-meal mixture, lemon juice and lemon rind. Fold in the egg whites. Pour the batter into the prepared pan. Bake until the top is golden brown and springs back when lightly touched. Remove from the pan and cool completely on a wire rack.

When completely cool, cut the cake into 8 wedges. Serve with the strawberries.

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