Noodle Kugel


The Egber family is ecstatic for their noodle kugel dessert, but with nearly a thousand calories per serving and a landslide of sugar, this is one desert that needs a dire do-over!  Our two chefs will battle it out to see who can rehab that recipe and make it more nutritious but just as delicious!

 

SWEET POTATO AND APPLE NOODLE KUGEL    

Green Recipe

Serves 6

Prep time: 15 minutes

Cook time: 45 minutes

 

INGREDIENTS

For the sweet potato mixture

3 cups grated sweet potatoes, about 1 large sweet potato

2 apples, core removed, peeled and grated

2 tablespoons coconut oil

¼ cup reduced sugar apricot preserves

1 tablespoon vanilla extract

3 tablespoons agave

2 tablespoons honey

 

For the noodles

1 quart water

¼ teaspoon kosher salt

½ 12-oz. bag whole wheat egg wide noodles (6 ounces)

 

For the custard

2 egg whites

2 whole eggs

½ cup low-fat sour cream

 

For the streusel

1 tablespoon butter

1 tablespoon coconut oil

1/8 cup light brown sugar
¼ cup whole wheat flour

¼ cup chopped pecans

¼ teaspoon cinnamon

 

Prep the sweet potato mixture:

Preheat the oven to 375°F.

Grate 3 cups worth of sweet potato (about 1 large sweet potato).

Core and peel 2 apples. Grate the apples.

 

Make the sweet potato mixture:

In an 8 x 8 baking dish, combine the 3 cups grated sweet potato, 2 grated apples, 2 tablespoons coconut oil, ¼ cup apricot preserves, 1 tablespoon vanilla extract, 3 tablespoons agave, and 2 tablespoons honey.

Bake the sweet potato mixture for 30 minutes, stirring occasionally.

 

Cook the noodles:

As the sweet potato mixture is cooking, using a medium size pot bring the water and salt to a boil. Cook the noodles for 10 minutes, or until al dente.

Once the noodles are cooked, drain and allow them to cool while you make the custard.

 

Make the custard:

Using a medium bowl whisk together 2 egg whites, 2 whole eggs, and ½ cup low-fat sour cream. Set aside.

 

Prepare the streusel:

In a food processor, combine 1 tablespoon butter, 1 tablespoon coconut oil, 1/8 cup light brown sugar, ¼ cup whole wheat flour, ¼ cup chopped pecans, and ¼ teaspoon cinnamon.

Pulse the mixture until it comes together in pea sized crumbs.

Refrigerate until ready to use.

 

Assemble the kugel:

When the sweet potato mixture is done cooking, allow it to cool for 5 minutes.

In a large mixing bowl, combine the cooled sweet potato mixture, cooled noodles, and the custard. Stir to combine.

Add the mixture back to the same baking pan, and sprinkle the streusel over the top of the dish.

Bake for 10 minutes until the kugel is hot, and the streusel is golden brown.

 

Nutritional information: (per serving) 

Per Serving (1/6 of recipe)

Calories:          315.5

Total Sugars:      19.2 g

Total Fat:         12 g

Saturated Fat:     6.642 g

Cholesterol:       73.9 mg

Protein:           8.33 g

Carbohydrate:      45.1 g

Dietary Fiber:     4.468 g

Calcium:           51.6 mg

Iron:              1.859 mg

Magnesium:         20.1 mg

Potassium:         205.5 mg

Sodium:            105.1 mg