3 Simple after-Yom Kippur dishes

TIP Make these lightened dishes even healthier by using whole-grain noodles, bread and tortillas.

After a 24-hour fast that ends at sundown on Saturday, Oct. 8, Jewish observants of Yom Kippur may want to try these unusual break-fast dishes.

PLUM KUGEL

1 pound broad or medium egg noodles

6 large eggs

1 1/2 cups skim milk

1 1/2 cups light sour cream

6 ounces plain nonfat Greek yogurt

1 1/2 cups (1-percent) small-curd cottage cheese

1/2 cup sugar

2 teaspoons vanilla

3/4 teaspoon salt, divided

1/8 teaspoon nutmeg

1/8 teaspoon ground cardamom

1 pound Italian plums, chopped in 1/2-inch pieces

2 cups cornflakes

1/4 teaspoon ground cinnamon

2 tablespoons melted butter

1. Preheat oven to 350 degrees. Coat a 13- by-9-inch baking dish with cooking spray.

2. Cook the noodles according to package directions in plenty of lightly salted boiling water. Drain.

3. Meanwhile, whisk eggs; add the milk, sour cream, yogurt, cottage cheese, sugar, vanilla, 1/2 teaspoon of salt, nutmeg and cardamom and stir to combine. Stir in the plums and toss with the noodles. Transfer to prepared baking dish.

4. Crumble the cornflakes into 1/4-inch pieces. Combine with the remaining 1/4 teaspoon salt and cinnamon and sprinkle evenly over the noodles. Drizzle with the melted butter and bake 60 minutes until the casserole is bubbling at sides and set in the center. Let cool slightly before serving. Makes 12 servings.

Nutritional analysis for each serving 293 calories, 15 g protein, 44 g carbohydrates, 2 g fiber, 6 g fat, 3 g saturated fat, 358 mg sodium

SPINACH, TOMATO AND CHEESE STRATA

8 large eggs

2 1/2 cups nonfat milk

1/4 teaspoon nutmeg

1/2 teaspoon dried thyme

8 ounces shredded light Cheddar (2 cups)

1 (10-ounce) box frozen chopped spinach, thawed

8 ounces French, Italian or sourdough bread, cut in 1/4-inch slices

1 pound tomatoes, cut in 1/4-inch slices

1. Preheat oven to 350 degrees. Coat a 9-by-12-inch baking dish with cooking spray.

2. Whisk together the eggs, milk, nutmeg and thyme. Stir in the cheese. Squeeze the spinach dry and set aside.

3. Layer bottom of the baking dish with half the bread. Pour half the egg mixture over it and top with the spinach and an overlapping layer of the tomato slices. Layer the remaining bread over the tomato and press down lightly with the palms of your hands. Pour the remaining egg mixture over the top and bake in the center of the oven until the top is golden brown and the inside is set, about 30 to 35 minutes. Makes 8 servings.

Nutritional analysis for each serving 313 calories, 21 g protein, 24 g carbohydrates, 2 g fiber, 15 g fat, 8 g saturated fat, 454 mg sodium

MAPLE, APPLE AND CREAM CHEESE QUESADILLAS

2 apples, such as Golden Delicious, very thinly sliced

1 tablespoon sugar

1/4 teaspoon ground cinnamon

2 (10-inch) flour tortillas

1/2 cup low-fat whipped cream cheese

1 tablespoon butter, divided

2 tablespoons maple syrup (warm or at room temperature)

1. Toss apples with sugar and cinnamon.

2. Spread half of each tortilla with 1/4 cup of the cream cheese; top with the apples and fold to close.

3. Heat half the butter in a large nonstick skillet over medium heat. Add the folded tortillas and cook until undersides are lightly browned, about 1 minute. Slide quesadillas out of pan and melt remaining butter. Return quesadillas to pan uncooked sides facing down; cook for another 1 to 2 minutes, until undersides are golden and quesadillas hold their shape.

4. Cut each quesadilla in half and drizzle with the maple syrup. Serve immediately. Makes 4 servings.

Nutritional analysis for each serving 274 calories, 5 g protein, 47 g carbohydrates, 3 g fiber, 8 g fat, 5 g saturated fat, 411 mg sodium