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NORENE'S HEALTHY KITCHEN Eat Your Way to Good Health - with over 600 fast & fabulous recipes by Norene Gilletz Whitecap August 2007 $34.95/paperback Full-color photographs throughout ISBN-13: 978-1-55285-802-8 Back to book information Printer-friendly page

These low-carb chicken kneidlach (matzo balls) are a luscious alternative to regular matzo balls. For people who aren't able to use matzo meal, these can be made with ground almonds, making them gluten-free.

1 medium onion, cut into chunks
1 stalk celery, cut into chunks
2 tablespoons fresh dillweed
1 pound (500 g) lean ground chicken or turkey
1 large egg
1 tablespoon vegetable or olive oil
3 tablespoons matzo meal (or ground almonds)
1/2 teaspoon salt
Freshly ground black pepper
2 tablespoons club soda or cold water
10 cups salted water

In a food processor using the steel blade, process the onion, celery, and dill until minced, about 10 seconds. Add the ground chicken, egg, oil, matzo meal or almonds, salt, pepper, and club soda; process just until mixed. Transfer to a bowl, cover, and chill for 20 to 30 minutes.

In a large pot, bring the salted water to a boil. Wet your hands and shape the mixture into walnut-sized balls. Drop into boiling water, cover tightly, and simmer for 20 to 25 minutes or until cooked through. Using a slotted spoon, carefully remove the balls from the water and transfer to bowls of hot chicken soup or vegetable broth.

Keeps for up to 2 days in the refrigerator; reheats well. Freezes well for up to 3 months.

Nutrition Notes
39 calories each, 1.4 g carbohydrate, 0.1 g fiber, 3 g protein, 2.3 g fat (0.6 g saturated), 21 mg cholesterol, 65 mg sodium, 17 mg potassium, 0 mg iron, 3 mg calcium

With ground almonds, each ball contains 40 calories, 0.7 grams carbohydrate, and 2.6 g fat.

Chef's Secrets
Freeze with Ease: See Frozen Assets (page 455)

Grind It Right
Ground chicken usually contains dark meat, increasing the fat content. Ask your butcher to grind skinless, trimmed chicken breasts. You can also grind them yourself in a food processor. Cut 1 pound (500 g) chilled boneless, skinless chicken breasts into 1-inch chunks; process 15 to 20 seconds, until minced.

This salmon is simple enough for your family but festive enough for company. For variety, substitute apricot or peach jam for the marmalade. It's jam-good!

4 salmon fillets (6 to 8 oz/180 to 250 g each)
1/4 cup orange marmalade (preferably low-sugar or all-fruit)
2 tablespoons soy sauce (low-sodium or regular)
1 teaspoon Asian (toasted) sesame oil
Freshly ground black pepper

Preheat the oven to 425°F. Line a baking sheet with foil and spray with cooking spray.

Arrange the salmon fillets in a single layer on the prepared baking sheet. Combine the marmalade, soy sauce, and sesame oil in a bowl and mix well. Using a pastry or barbecue brush, spread the glaze evenly overtop of the fillets. Season with freshly ground pepper. Let stand for 20 to 30 minutes.

Bake, uncovered, for 10 to 12 minutes or until the salmon is glazed and just flakes when gently pressed with a fork. Serve hot or cold.

Recipe easily doubles or triples. Keeps for up to 2 to 3 days in the refrigerator; reheats well. Freezes well for up to 2 months.

Nutrition Notes
316 calories per serving, 6.5 g carbohydrate, 0 g fiber, 39 g protein, 13.5 g fat (2.1 g saturated), 108 mg cholesterol, 387 mg sodium, 951 mg potassium, 2 mg iron, 23 mg calcium

Mangoes are so juicy some people think you should eat them in the bathtub! Frozen mangoes are convenient when fresh mangoes aren't easily available. Did you know that you can chop frozen mango chunks in the food processor even while they are frozen? Now that's cool!

1 large mango, peeled and pitted, or 1 cup chopped frozen mango
1/4 cup canola oil
3/4 cup granulated sugar
2 large eggs (or 1 large egg plus 2 egg whites)
1 teaspoon pure vanilla extract
1 cup whole wheat flour
1 cup all-purpose flour
1 teaspoon baking powder
1 teaspoon baking soda
1/2 cup mango juice or nectar (or orange juice, preferably fresh)
1 tablespoon lemon juice (preferably fresh)
1/2 cup chopped pecans, if desired

Preheat the oven to 350°F. Spray a 7- by 11-inch glass baking dish with cooking spray.

In a food processor fitted with the steel blade, process the mango with several quick on/off pulses, until coarsely chopped. Remove from the bowl and set aside. You should have about 1 cup packed chopped mango.

Process the oil, sugar, eggs, and vanilla until smooth and creamy, about 2 minutes. Don't insert the pusher into the feed tube while processing. Add the reserved mango and process for 8 to 10 seconds, just until combined. Add the flours, baking powder, baking soda, mango juice, and lemon juice. Process with quick on/off pulses, just until blended. Add the pecans and process with 2 or 3 quick on/off pulses to combine.

Spread the batter evenly in the prepared pan. Bake for 40 to 45 minutes or until golden brown and the cake tests done.

Freezes well for up to 3 months.

Nutrition Notes
154 calories per serving, 25.9 g carbohydrate, 1.5 g fiber, 3 g protein, 4.7 g fat (0.5 g saturated), 28 mg cholesterol, 129 mg sodium, 74 mg potassium, 1 mg iron, 28 mg calcium