Recipes: Fruit-Inspired Meals

the recipes

april 99

Fruit-Inspired Meals

Mediterranean Brisket

(makes 4 servings with leftovers)

	olive oil cooking spray
1	2-pound ( 860 g) flat cut or first cut brisket, with all fat removed
1	onion, 8 ounces ( 240 g), chopped
1	carrot, 1 ounce ( 30 g), cut into 4 pieces
1	clove garlic, chopped
1/8	teaspoon (0.6 ml) kosher salt, optional
	freshly ground pepper
1	14 1/2-ounce (411 g) diced no-salt-added tomatoes, drained
1	tablespoon (30 g) currants
1/4	cup( 60 ml) dry kosher for Passover red wine
1/4	cup ( 60 ml) no salt added beef broth
2	bay leaves
4	strips orange zest (orange colored part only) about 2 by 1/2 inch (5 cm X 1.25 cm)
2	navel oranges, about 1 pound (480 g), pith and zest removed and segmented

Preheat oven to 325°F (160°C), Gas Mark 3.
Coat an oven-proof covered roaster with cooking spray. Brown the brisket over high heat. Turn the heat down to medium and add onion, carrot, garlic, salt, pepper, tomatoes, currants, wine, broth, bay leaves, and orange zest. Bring to a simmer and then cover and bake. Baste the meat every half an hour until done, about 2 1/2 hours, depending on the thickness of the brisket.
Strain the juices, pushing some solids through the strainer to thicken the sauce.
To serve, slice the meat into thin slices. Place on platter with orange segments and some of the sauce.

Per 4-ounce serving:	276 calories (27% calories from fat), 31 g protein, 8 g total fat (3.6 g saturated fat), 19 g carbohydrate, 4 g dietary fiber, 88 mg cholesterol, 73 mg sodium
Diabetic exchanges:	4 lean protein, 1 carbohydrate (1/2 fruit, 2 vegetable)

Matzo Kugel

(makes 4 servings)

4	matzo, broken into pieces, soaked in warm water until soft, and drained
2	ounces ( 60 ml) egg substitute
	refrigerated butter-flavored cooking spray
1	medium onion, 6 ounces (180 g), finely chopped
6	ounces (180 g) mushrooms, sliced
1/4	teaspoon (1.25 ml) crushed dried marjoram
1/4	teaspoon (1.25 ml) crushed dried thyme
2	egg whites, beaten to stiff peaks
1/8	teaspoon (0.6 ml)salt, optional
	freshly ground pepper

Preheat oven to 350°F (180°C), Gas Mark 4.
Place the drained matzo in a mixing bowl. Combine with egg substitute and set aside.
Coat a nonstick skillet with cooking spray and cook the onions and mushrooms over medium high heat for about 4-5 minutes, until soft. Remove from heat.
Add the marjoram and thyme to the matzo mixture. Then stir in the onions and mushrooms. Gently fold in the beaten egg whites along with salt and pepper.
Coat a 6-cup (1.4 l) loaf pan with cooking spray, and spread the matzo mixture into the pan.
Bake 40 to 45 minutes, until the kugel is set and browned on top. Allow to sit for a few minutes before slicing.

Per serving:	154 calories (4% calories from fat), 7 g protein, 1 g total fat (0.1 g saturated fat), 30 g carbohydrate, 2 g dietary fiber, 0 cholesterol, 54 mg sodium
Diabetic exchanges:	1/2 very lean protein, 2 carbohydrate (1 1/2 bread/starch, 1 vegetable)

Variation: Instead of onions and mushrooms, add grated lemon and orange zest, chopped tart chopped apples, currants, cinnamon, sugar substitute, and top with 1/2 tablespoon almonds. Bake in a pie tin or cake pan. Now you have dessert. Do add in exchanges and calories for fruit that you add when modifying the recipe.

Spring Fruit Salad

(makes 4 servings)

2	cups sliced strawberries
1	cup diced mango
1/4	teaspoon (1.25 ml) grated lime zest
2	teaspoons (10 ml) balsamic vinegar
	store-bought fancy Passover cookies for your guests

Place the fruit and zest in a bowl. Just before serving sprinkle with vinegar.
Serve in champagne glasses and pass the cookies for guests.

Per serving (fruit only):	54 calories (6% calories from fat), 1 g protein, trace total fat (0 saturated fat), 13 g carbohydrate, 3 g dietary fiber, 0 cholesterol, 2 mg sodium
Diabetic exchanges:	1 carbohydrate (fruit)

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