Matzo Kugel

Matzo Kugel

(makes 4 servings)

4 matzo, broken into pieces, soaked in warm water until soft, and drained
2 ounces ( 60 ml) egg substitute
refrigerated butter-flavored cooking spray
1 medium onion, 6 ounces (180 g), finely chopped
6 ounces (180 g) mushrooms, sliced
1/4 teaspoon (1.25 ml) crushed dried marjoram
1/4 teaspoon (1.25 ml) crushed dried thyme
2 egg whites, beaten to stiff peaks
1/8 teaspoon (0.6 ml)salt, optional
freshly ground pepper

  1. Preheat oven to 350°F (180°C), Gas Mark 4.
  2. Place the drained matzo in a mixing bowl. Combine with egg substitute and set aside.
  3. Coat a nonstick skillet with cooking spray and cook the onions and mushrooms over medium high heat for about 4-5 minutes, until soft. Remove from heat.
  4. Add the marjoram and thyme to the matzo mixture. Then stir in the onions and mushrooms. Gently fold in the beaten egg whites along with salt and pepper.
  5. Coat a 6-cup (1.4 l) loaf pan with cooking spray, and spread the matzo mixture into the pan.
  6. Bake 40 to 45 minutes, until the kugel is set and browned on top. Allow to sit for a few minutes before slicing.

Per serving: 154 calories (4% calories from fat), 7 g protein, 1 g total fat (0.1 g saturated fat), 30 g carbohydrate, 2 g dietary fiber, 0 cholesterol, 54 mg sodium
Diabetic exchanges: 1/2 very lean protein, 2 carbohydrate (1 1/2 bread/starch, 1 vegetable)