MATZO BALL SOUP WITH VEGETABLES
Also called a knaidel, a matzo ball is a small, round dumpling. A Jewish favorite, traditional matzo ball soup contains simply matzo balls and chicken broth. This version is lower in cholesterol and has some added vegetables for a slightly more substantial dish.
1 "5 A Day" serving per person
Matzo Balls:
• 3 tablespoons vegetable oil
• 1 cup egg substitute
• 1 cup unsalted matzo meal
• 1 teaspoon salt
• ½ cup minced fresh dill
• ¼ cup water
• 2 cups finely diced carrot
• 1 cup finely diced celery
• ½ cup finely diced fennel (optional; to simplify, you could replace fennel with more celery)
• 2 32-ounce boxes low-sodium chicken broth, or 8 cups no-salt-added homemade chicken broth
• ¼ cup minced scallion
• ½ teaspoon black pepper
Whisk together oil and egg substitute with a fork or small whisk.
Add matzo meal, salt, dill and water and mix until a sticky dough forms.
Cover and place in refrigerator for 10-15 minutes to stiffen.
Bring 3 quarts of water to a boil in a large pot.
Meanwhile, remove matzo mixture from refrigerator and form into small balls, about 1 inch in diameter.
Wet hands to prevent sticking.
Drop balls into boiling water.
Reduce heat to medium and cover.
Boil matzo balls gently for 30-40 minutes, until cooked throughout (cut one open to check).
Wash each of the vegetables.
In a medium pot, place carrots, celery and fennel, and add broth.
Bring to a boil, lower heat, and gently boil until vegetables are soft, about 15 minutes.
Stir in scallions, black pepper and cooked matzo balls and serve.
Nutritional Analysis Per Serving:
171 calories
21 grams carbohydrate
8 grams protein
5 grams fat
1.7 grams saturated fat
0 milligrams cholesterol
422 milligrams sodium
2 grams fiber
35% calories from fat
9% calories from saturated fat
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