Marge Perry, Newsday's weekly 3 Simple columnist, also writes, broadcasts, teaches and speaks about cooking, food and nutrition.
MATZO KUGEL WITH VEGETABLES
5 tablespoons extra-virgin olive oil, divided
3 medium onions (4 cups), chopped
8 ounces sliced mushrooms
2 (9-ounce) boxes frozen artichoke hearts
5 carrots (2 cups), cut into 1/4-inch dice
7 eggs, divided
1 (16-ounce) box matzo farfel
1/2 teaspoon thyme
1 1/2 teaspoons salt
1/2 teaspoon black pepper
1 cup parsley, chopped
4 cups low-sodium chicken or
1. Coat an 11-by-7-inch baking dish with cooking spray. Heat oven to 350 degrees.
2. Heat 2 tablespoons oil in a large, nonstick skillet over medium; add onion and cook until soft and golden, about 20 minutes. Transfer to a large bowl.
3. Add mushrooms to skillet; cook until browned, about 5 minutes. Add to bowl.
4. Add 2 tablespoons of the oil to skillet; add artichokes and carrots and cook until carrots are tender, about 10 minutes. Transfer to bowl.
5. Beat 5 of the eggs with fork; toss with farfel. Add 1 tablespoon oil to skillet; add farfel and cook, stirring often, until it is toasty, 5 to 6 minutes. Transfer to bowl; stir in the thyme, salt, pepper and parsley and transfer to baking dish.
6. Combine the 2 remaining eggs with broth and pour over the farfel. Bake 45 minutes, or until the center is no longer wet. Makes 16 servings.
Nutritional analysis for each serving: 223 calories, 8 g protein, 33 g carbohydrates, 4 g fiber, 7 g fat, 1 g saturated fat, 301 mg sodium
ROASTED ASPARAGUS WITH LEMON
3 pounds asparagus, trimmed
2 tablespoons extra-virgin olive oil
1/2 teaspoon salt
1/4 teaspoon black pepper
1 tablespoon plus 1 teaspoon grated fresh lemon zest1. Preheat oven to 425 degrees. Coat 2 large baking sheets with cooking spray.
2. Toss asparagus with oil, salt and pepper. Arrange in a single layer on the baking sheets and roast in the center of the oven until crisp-tender, 8 to 10 minutes. Place on serving platter, sprinkle with zest and serve hot or at room temperature. Makes 8 servings.
Nutritional analysis for each serving: 69 calories, 4 g protein, 7 g carbohydrates, 4 g fiber, 4 g fat, 0 saturated fat, 145 mg sodium
1 (3/4 pound) sweet potato, peeled and cut into 1-inch chunks
3 carrots, cut on a diagonal into 1-inch pieces
1 cup pitted prunes
2 medium onions (about 3/4 pound)
cut into eighths lengthwise, then
across in half
3/4 pound white potatoes, peeled and cut into 1-inch chunks
1 (28-ounce) can whole plum tomatoes, coarsely chopped
1/4 teaspoon cinnamon
1/4 teaspoon nutmeg
1/4 cup orange juice
1 teaspoon salt
1. Combine sweet potato, carrots, prunes, onion, white potatoes and canned tomatoes with their juices in Dutch oven.
2. Stir in cinnamon, nutmeg, orange juice and salt and bring to boil over medium- high heat. Immediately reduce heat to low, cover and cook, stirring occasionally, until potatoes, carrots and onions are very tender, about 1 hour. Makes 12 servings.
Nutritional analysis for each serving: 116 calories, 2 g protein, 27 g carbohydrates, 4 g fiber, 0 g fat, 0 g saturated fat, 333 mg sodium