Seder Lite--the Sequel

Every spring, in Jewish households throughout the world, family and friends gather for Seder dinners on Passover to feast and retell the story of the exodus of the Jews from slavery to freedom.

Many Passover favorites are loaded with cholesterol because of the large quantity of eggs and chicken fat they contain. So I began to study each recipe carefully to see how I could adapt it to a more healthful diet.

Gefilte fish was the easiest to adapt. Rather than forming the ground-fish mixture into balls, I now spoon it into individual molds and bake in a water bath.

I substitute a clear broth made with plenty of vegetables for the classic chicken soup. And to make low-cholesterol matzo balls, I use the liquid from the soup, pureed carrots, matzo meal and beaten egg whites; they are light and delicious.

And for a main course, I use turkey breast instead of a whole turkey, thereby eliminating many fat calories.

GEFILTE FISH

2 large carrots, sliced

2 pounds white fish fillets

1 large onion, finely chopped

1 medium carrot, peeled and shredded

1 tablespoon minced parsley

1 tablespoon peanut oil

1 egg yolk

1 teaspoon sugar

Salt

Freshly ground pepper

3 egg whites

1/4 cup matzo meal

1/2 cup cold water

Steam carrot slices until tender, about 5 minutes. Line 10 (1/2-cup) custard or souffle dishes with plastic wrap and arrange carrot slices in bottom of dishes. Set aside.

Grind fish in food processor and transfer to large bowl. Stir in onion, shredded carrot and parsley. Add oil, egg yolk and sugar. Season to taste with salt and pepper.

Beat egg whites in separate bowl until stiff peaks form. Fold egg whites into fish mixture alternately with matzo meal and 1/2 cup cold water. Spoon fish mixture over sliced carrots in custard dishes and cover with greased rounds of wax paper.

Place custard dishes in large roasting pan and fill with warm water halfway up sides. Bake at 350 degrees 30 to 40 minutes or until set.

To serve, remove wax paper “lids,” invert each cup and peel off plastic wrap. Serve with green salad or julienned cucumbers and horseradish. Makes 10 servings.

Each serving contains about:

175 calories; 100 mg sodium; 82 mg cholesterol; 7 grams fat; 9 grams carbohydrates; 19 grams protein; 0.34 gram fiber; 38% calories from fat.

MATZO BALLS

3/4 cup vegetable broth

1/4 cup cooked pureed carrots

1/8 teaspoon salt

Dash freshly ground black pepper

3 egg whites

1 tablespoon minced parsley

1 to 1 1/2 cups matzo meal

Vegetable or chicken soup

Combine vegetable broth, carrots, salt and pepper to taste in small bowl and beat with fork.

Beat egg whites in large mixing bowl until they form stiff peaks (do not overbeat). Gently fold broth mixture into egg whites with rubber spatula, alternately with parsley and matzo meal until light, firm dough is formed. Cover with cloth 5 minutes.

Spoon small portions of mixture into simmering pan of your favorite vegetable soup. Cover and simmer 10 minutes. Do not uncover during cooking time. Ladle into hot soup bowls. Makes about 12 matzo balls.

Each serving, without soup, contains about:

53 calories; 91 mg sodium; 0 mg cholesterol; 0 grams fat; 16 grams carbohydrates; 2 grams protein; 0.12 gram fiber; 4% calories from fat.

CRANBERRY-ONION RELISH

1/2 cup Passover dry white wine

1/2 cup sugar

1/4 cup white wine vinegar

Dash ground cinnamon

Dash ground ginger

2 whole cloves

Grated zest of 1 orange

1/4 teaspoon dried thyme

3 onions, quartered and thinly sliced crosswise (about 4 cups)

2 cups cranberries

1 tart green apple, peeled and diced

Stir together wine, sugar, vinegar, cinnamon, ginger, cloves, orange zest and thyme in medium saucepan. Bring to boil. Reduce heat and simmer until slightly syrupy, about 5 minutes.

Stir in onions and simmer, covered, until tender-crisp, about 12 minutes. Stir in cranberries and apple and cook, uncovered, until cranberries burst, about 6 minutes. Cool, cover and refrigerate. Makes about 3 cups, about 10 servings.

Each serving contains about:

88 calories; 3 mg sodium; 0 mg cholesterol; 0 grams fat; 21 grams carbohydrates; 1 gram protein; 0.68 gram fiber; 2% calories from fat.

ROAST TURKEY BREAST

1 onion, thinly sliced

2 carrots, thinly sliced

1 (6-pound) boned turkey breast

2 cloves garlic, thinly sliced

2 tablespoons peanut oil

Salt

Freshly ground pepper

6 sprigs fresh rosemary

Line shallow baking pan with foil and arrange onion and carrot slices on bottom. Place turkey breast on top of vegetables, skin side up. Carefully lift skin from breast and insert garlic slices underneath. Rub turkey with oil and season to taste with salt and pepper. Arrange sprigs of rosemary on top of turkey.

Bake at 325 degrees 20 minutes per pound, 1 1/2 to 2 hours. Transfer turkey to cutting board. Let stand 5 minutes before carving. Arrange slices on serving platter. Makes 10 servings.

Each serving contains about:

377 calories; 166 mg sodium; 191 mg cholesterol; 10 grams fat; 3 grams carbohydrates; 65 grams protein; 0.25 gram fiber; 24% calories from fat.