Matzoh Ball Soup - 15g Carbs, 2g Fiber
From: The South Beach Diet (Phase 2)
A Healthy Passover Recipe
Passover, a widely observed Jewish holiday, is celebrated with a
special feast called the Seder meal. This festive dinner is typically
marked by a mix of delicious foods and family traditions. You can
stick to your healthy eating plan and still take part in the
celebration by preparing this South Beach Diet-friendly matzoh ball soup.
This rich soup is a Seder essential. Making your own chicken stock
is the secret here, although you could use lower-sodium chicken broth
if you're short on time. If you can't find whole-wheat matzoh meal
(which is increasingly available), process whole-wheat matzohs in a
food processor until finely ground. You will need 3 1/2 to 4 matzoh
sheets to make 1 cup of matzoh meal.
Make-Ahead: Stock can be made up to 2 days ahead and refrigerated in
a covered container until ready to use. Or it can be frozen for up
to 1 month. Skim off any fat that rises to the top before using.
Prep time: 25 minutes
Cook time: 3 hours
Servings: 8
--> Chicken stock
3 lb split chicken breasts, skin removed
1 lb carrots, halved
3 celery stalks, cut into 2" pieces
1 large onion, unpeeled, cut into quarters
5 garlic cloves, unpeeled
1 (2") piece fresh ginger
10 sprigs fresh thyme
1 tsp salt
10 cups water
--> Matzoh balls
1 cup whole-wheat matzoh meal
1 Tbsp canola oil
1/2 cup seltzer water
4 large eggs
1/2 tsp salt
1/4 tsp freshly ground black pepper
--> Garnish
2 carrot halves, reserved from chicken broth, finely chopped
2 Tbsp chopped fresh dill
For the chicken stock:
Place chicken, carrots, celery, onion, garlic, ginger, thyme, salt,
and water in a large stockpot; bring to a boil over high heat. Reduce
heat to a simmer and cook, skimming foam as needed, until stock is
rich and flavorful, 2 to 2 1/2 hours. Strain stock; reserve 2 carrot
halves for garnish and the chicken meat for another use. Discard rest
of solids. Return stock to stockpot. Skim off any visible fat.
For the matzoh balls:
While chicken stock is simmering, combine matzoh meal, oil, and seltzer
in a medium bowl. In a small bowl, whisk eggs, salt, and pepper until
foamy. Stir egg mixture into matzoh mixture until well combined; cover
with plastic wrap and refrigerate for 2 hours.
To cook matzoh balls:
Bring 2 quarts of water to a boil in a large saucepan. Meanwhile, with
wet hands to prevent sticking, form 16 walnut-sized balls of chilled
dough. Reduce water to a simmer, then gently lower matzoh balls into
the simmering water using a slotted spoon. Cook until all the matzoh
balls have floated to the top and are cooked through, about 25 minutes.
Meanwhile, bring chicken stock to a simmer. Divide stock and matzoh
balls among 8 serving bowls, add a little chopped carrot and dill to
each bowl, and serve.
Servings: 8
Serving: with 2 matzoh balls
Nutrition per Serving:
130 Calories, 5g Fat, 1.5g Sat, 7g Protein, 15g Carbs, 2g Fiber, 490mg Sodium
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