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A Little Dose of Dairy
Adding yogurt to recipes is a simple way to help make meals more nutritious. Each serving contains essential vitamins and minerals -- calcium, in particular -- as well as live cultures.
Here are some dairy ideas to add to your Passover collection.
Vanilla Blintzes With Strawberry Sauce
1 cup vanilla lowfat yogurt
1 cup farmer's cheese
1/8 tsp. cinnamon
3 Tbsps. water
3 Tbsps. sugar
1/2 tsp. potato starch
12 oz. frozen strawberries
12 Tbsps. matzah meal
1 cup low-fat milk
2 Tbsps., plus 1/4 tsp., butter
In a small bowl, mix together, yogurt, cheese and cinnamon. Set filling aside.
In a medium-sized saucepan, add the water, 1 tablespoon sugar and potato starch. Stir.
Add the strawberries. Cook over medium-high heat until the mixture comes to a boil. Reduce heat and cook for an additional 8 to 10 minutes, stirring often, or until mixture thickens and berries are soft. Set sauce aside; the mixture can be warmed up just before serving.
In a large bowl, mix the matzah meal, eggs, remaining sugar and milk to form batter.
In a 10-inch nonstick pan, heat 1/4 teaspoon butter and brush around pan. Once hot, add 1/4 cup batter and turn pan so the batter spreads to fill the bottom of the pan. Cook for 2 to 3 minutes, or until lightly browned. Flip and cook on the other side for about a minute. Remove from the pan and place on a plate.
Repeat with the rest of the batter. You should have 8 very thin pancakes. (Note: There is a little extra batter just in case your first pancake doesn't work out.)
Once all the pancakes have been cooked, lay one on a flat surface (the nicer side should be facing down on the surface).
Place 4 tablespoons of filling in the center and fold up the bottom to cover filling. Fold down the top, then fold in the sides.
Place folded side down on a plate. Repeat with the remaining pancakes. These can be made a day ahead; cover and chill until ready to fry.
Heat 2 teaspoons of butter in nonstick pan over medium-high heat. Add 4 blintzes and fry until golden-brown on both sides, about 1 to 2 minutes per side. Repeat with remaining blintzes.
Serve hot with the sauce.
Approximate nutrients per serving (2 blintzes): calories, 460; protein, 24 g; fat 19 g; carbohydrates, 48 g; cholesterol, 355 mg; sodium, 290 mg.
Yukon Gold, Sweet Onion and Mushroom Kugel
1 Tbsp. olive oil (plus 2 tsps. for greasing the baking dish)
1 cup diced sweet onion
2 cups sliced baby bello mushrooms
3 cups shredded Yukon gold potatoes
1/4 tsp. salt
1 tsp. black pepper
3/4 cup plain yogurt
Preheat oven to 375°.
Grease a 9-inch round glass baking dish.
Heat 1 tablespoon of olive oil in a 12-inch nonstick frying pan.
Add onions and mushrooms. Sauté for 5 minutes, until veggies are softened. Remove from heat.
Add the potatoes, salt and pepper. Stir in yogurt. Pour into baking dish and bake for 60 minutes, or until potatoes are browned on top and cooked through.
Approximate nutrients per serving (5.5 oz.): calories, 130; protein, 24 g; fat 4 g; carbohydrates, 19 g; cholesterol, 0 mg; sodium, 130 mg.
Lemon-Vanilla Yogurt-Walnut Mini-'Muffins'
2 Tbsps. olive oil (plus 1 Tbsp. for greasing pans)
3/4 cup Passover cake meal
1/2 tsp. salt
1/2 cup ground walnuts
1/2 cup sugar
1 tsp. grated lemon peel, or more to taste
3/4 cup vanilla lowfat yogurt
4 eggs, separated
36 large walnut pieces
Preheat oven to 350°.
Grease mini-muffin pans.
In a large bowl, add the cake meal, salt, ground walnuts, sugar and lemon zest.
In a medium-sized bowl, add the oil, yogurt and egg yolks. Whisk together. Add to the cake-meal mixture and mix well.
In another bowl, add the egg whites and beat until stiff. Gently fold 1/4 of the whites into cake mixture to lighten, then fold the rest of the whites into the mixture until just combined.
Spoon 1 tablespoon into each mini-muffin pan and top with a piece of walnut. Bake for 12 to 14 minutes, or until knife inserted in the center comes out clean.
Let cool for 10 minutes.
Makes 36 muffins.
Approximate nutrients per serving (2 muffins): calories, 140; protein, 24 g; fat 8 g; carbohydrates, 14 g; cholesterol, 50 mg; sodium, 90 mg.