Bonnie Giller’s Marinated Carrots

admin — Mon, 31 May 2010 23:12:07 +0000

Marinated Carrots
Serves 4

6 carrots, cut into ¼ inch by 2 inch julienne pieces
4 garlic cloves, peeled and crushed
1 tbsp. balsamic vinegar
2 tsp. olive oil
2 tsp. chopped fresh thyme
Pinch of sugar
Black pepper to taste

Place carrots, garlic and ¼ cup water in a 1 quart casserole dish; cover and microwave on high power for 5-7 minutes, stirring midway, or until crisp-tender.
Immediately drain the carrots and garlic; transfer to a medium-sized bowl.
Add vinegar, olive oil, thyme and sugar and toss well.
Let cool for 10 minutes, stirring occasionally.
Discard the garlic cloves and season with pepper.

Serving Size: ½ cup
Calories: 69
Total fat: 2.5

Recipe from Passover the Healthy Way Cookbook: Light, Tasty and Easy Recipes Your Whole Family Will Enjoy

Passover the healthy way

admin — Mon, 01 Mar 2010 14:00:50 +0000

NEW COOKBOOK GIVES PASSOVER RECIPES A HEALTHY TWIST

Those who have special dietary needs or are just interested in enjoying Passover in a more healthy way can find innovative and delicious recipes in a new book, “Passover the Healthy Way,” by Bonnie R. Giller, a Registered Dietitian (R.D.) certified by the New York State Education Department as a Certified Dietitian-Nutritionist (CDN).

Giller says she wrote the book after hearing common concerns from clients regarding popular Passover foods, including lack of variety, complicated recipes, unhealthy ingredients and resulting weight gain.

“With proper planning and recipe modification, your Passover recipes can be low in fat and healthy,” said Giller. She has compiled more than a hundred taste-tested Kosher recipes that may limit or substitute ingredients to make them healthier. Each recipe has the “exchanges per serving” listed. The figures used to calculate the exchanges are based on the American Dietetic Association and American Diabetes Association Exchange Lists for Meal Planning. Nutritional information was calculated using professional nutritional software programming.

“I am committed to improving the health of individuals through positive lifestyle changes and healthier eating habits,” Giller said. “Enjoying Passover in a healthy way doesn’t mean you have to compromise the foods and traditions you love.”

Passover is a holiday brimming with tradition that celebrates the Jewish people’s emancipation from slavery during the Pharaoh’s rule in Egypt. It serves as a remembrance of the hardships endured while in captivity.

Despite being a commemoration of freedom from slavery and backbreaking work, many individuals celebrating the holiday find they become servants to the foods prepared for the traditional Passover seder – spending hours in the kitchen cooking recipes that can be high in fat, calories, cholesterol, and sodium.

“From a nutrition standpoint, Passover is an extremely difficult holiday,” said Dr. Tamar Schwalb, M.D. “Many people I speak with diet the weeks before the holiday in anticipation of the inevitable 5 to 7 pound weight gain they will incur over the eight-day Passover holiday. ‘Passover weight gain’ is usually due to the consumption of an inordinate amount of eggs, potatoes, and some form of matzoh, which serve as the basis for the traditional Passover recipes.”

“Bonnie’s cookbook provides those of us who are health and weight conscious with delicious healthy alternatives to the standard Passover fare. As both a mom and a physician, I am always conscious of preparing nutritious meals that my kids will love,” continued Dr. Schwalb.

“Passover the Healthy Way” is available at www.passoverthehealthyway.com and from online retailers nationwide. Visit www.brghealth.com to learn more about Bonnie R. Giller and the services available at BRG Dietetics & Nutrition, P.C.

Bonnie Giller is a Registered Dietitian (R.D.) and is certified by the New York State Education Department as a Certified Dietitian-Nutritionist (CDN). Bonnie operates a successful private practice in beautiful Long Island, New York. Since 1987, Bonnie has helped thousands of individuals achieve their nutrition and fitness goals. Bonnie is committed to improving the health of individuals through positive lifestyle changes and healthier eating habits.

As a registered and certified dietitian, Bonnie provides Medical Nutrition Therapy to individuals seeking aid in the management of many medical conditions. In addition, Bonnie is a Certified Diabetes Educator (C.D.E.), helping individuals with diabetes understand their complex medical condition, stabilize their blood glucose levels and learn proper meal planning techniques. Bonnie is also Certified in Family & Consumer Sciences, with her focus being nutrition education for the entire family.

Bonnie is the author of “Recipes to Remember: Heart Healthy Can Be Delicious,” a cookbook with 200 recipes that your heart will love.

Bonnie is married and lives in Long Island, N.Y. with her husband and four children.

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Sample recipe from Bonnie:

Matzoh Stuffed Chicken Cutlets

Serves: 10

10 (5 oz.) boneless chicken breasts

Stuffing:

1⁄2 teaspoon olive oil

1⁄2 cup chopped onion

5 whole wheat matzoh boards, finely broken

1⁄2 cup medium dry Concord wine

1⁄2 cup low sodium chicken broth

1 egg white

1⁄2 tablespoon paprika

1⁄4 teaspoon pepper

Sauce:

1⁄3 cup low fat mayonnaise

2 tablespoon ketchup

1 tablespoon honey

1. Sauté onion in olive oil until tender, but not browned.

2. Add broken matzohs and toast lightly.

3. Combine wine, egg white, seasonings, and chicken broth to matzoh mixture.

4. Mix well until matzoh is soft and mixture is heated through.

5. Take ¼ cup of stuffing, place in the middle of the chicken cutlets and roll. Secure with a toothpick, if needed.

6. Combine mayonnaise, ketchup, and honey in a bowl. Mix well. Spread on top of chicken cutlet rolls.

7. Bake at 350 degrees for 30 to 40 minutes.

Serving Size: 1 (4 oz.) stuffed chicken cutlet

Exchanges per Serving: 4 Meat, 1 Starch, ½ Fat

Calories: 266 Cholesterol: 83 mg Total Fat: 4.5 gm

Protein: 36 gm Saturated Fat: 1 gm Carbohydrate: 17 gm

Polyunsaturated Fat: 0.5 gm Dietary Fiber: 2 gm

Monounsaturated Fat: 0.5 gm Sodium: 198 mg

One Source Nutrition » Bonnie Giller

Bonnie Giller’s Marinated Carrots

Passover the healthy way