Passover Matzo Ball Soup- SBD healthy

delraybuzz · April 2011

A Healthy Passover Recipe

Matzoh Ball Soup (Phase 2)

Description
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

Makes 8 servings

Ingredients
Chicken stock:
3 pounds split chicken breasts, skin removed
1 pound 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 teaspoon salt
10 cups water

Matzoh balls:
1 cup whole-wheat matzoh meal
1 tablespoon canola oil
1/2 cup seltzer water
4 large eggs
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper

Garnish:
2 carrot halves, reserved from chicken broth, finely chopped
2 tablespoons chopped fresh dill

Instructions
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.

Nutritional information
Per serving (with 2 matzoh balls):
130 calories
5 g fat (1.5 g sat)
15 g carbohydrate
7 g protein
2 g fiber
490 mg sodium