Lunch: Matzo-Stuffed Roast Chicken for Passover

Recipe by /contributors/joyce-goldstein Here, dried currants, walnuts, and matzo meal combine to make a rich, savory stuffing for the Passover roast chicken. (The same amount of stuffing can be used for two 3-pound birds.) The recipe is based on one from

This recipe includes superfoods such as:

Lemon, Nuts, Walnuts

Health benefits of Matzo-Stuffed Roast Chicken for Passover

Lemons can help to prevent oxidative damage to the body, which women with PCOS are often susceptible to. Lemons are also rich in vitamin C, flavonoids, and other antioxidants. They can potentially support the immune system and have other health benefits. Lemons also have a low glycemic index, so they should not cause a rapid rise in blood sugar when consumed in natural form. Nuts are a natural source of Inositol, a derivative of Vitamin B (which is often prescribed in the form of supplements for women with PCOS). Inositol can effectively control the symptoms of PCOS by reducing insulin resistance and improving insulin sensitivity.

Walnuts are an excellent addition to the diet for managing PCOS symptoms. These nutrient-dense nuts are packed with healthy fats, protein, fiber, and essential vitamins and minerals. But what makes walnuts particularly beneficial for individuals with PCOS?

Omega-3 Fatty Acids

Walnuts are one of the best plant-based sources of omega-3 fatty acids, which are known for their anti-inflammatory properties. Reducing inflammation is crucial for managing PCOS symptoms, as chronic inflammation can exacerbate hormonal imbalances. Omega-3s also support heart health, which is important since women with PCOS are at a higher risk of cardiovascular issues.

Magnesium

Walnuts are rich in magnesium, a mineral that plays a key role in regulating insulin levels and improving insulin sensitivity. Magnesium also helps reduce inflammation and supports muscle and nerve function. Adequate magnesium intake can help manage blood sugar levels and reduce the risk of type 2 diabetes, which is commonly associated with PCOS.

Fiber

The high fiber content in walnuts helps regulate digestion and maintain stable blood sugar levels. Fiber also promotes a feeling of fullness, which can aid in weight management, a crucial aspect of managing PCOS. Including walnuts in your diet can help prevent overeating and support digestive health.

Antioxidants

Walnuts are loaded with antioxidants, which help protect the body from oxidative stress and damage caused by free radicals. This is particularly beneficial for individuals with PCOS, as oxidative stress can worsen symptoms and lead to further health complications. Antioxidants in walnuts support overall health and can help mitigate some of the negative effects of PCOS.

Incorporating Walnuts into Your Diet

You might wonder, "How can I include walnuts in my meals?" Here are some ideas:

• Snacks: Enjoy a handful of walnuts as a quick, nutritious snack.
• Salads: Add chopped walnuts to your salads for a crunchy texture and added nutrients.
• Oatmeal: Sprinkle walnuts on top of your oatmeal or yogurt for a healthy and satisfying breakfast.
• Baking: Incorporate walnuts into your baking recipes, such as muffins, bread, or cookies, for a nutritious twist.

Another common question is, "Can I eat walnuts every day?" Yes, you can include walnuts in your daily diet, but moderation is key. While walnuts are high in calories due to their fat content, these are healthy fats that provide numerous health benefits. Aim for a small handful (about 1 ounce) per day as part of a balanced diet.

Sustainability

Walnuts are also a sustainable food choice. They are grown in various regions and have a lower environmental impact compared to many other nuts. Choosing walnuts supports sustainable farming practices and provides a nutritious, eco-friendly option for your diet.

In summary, walnuts are a highly nutritious food that offers numerous health benefits for managing PCOS. Their omega-3 fatty acids, magnesium, fiber, and antioxidants support heart health, reduce inflammation, improve insulin sensitivity, and promote overall well-being. With their versatility and delicious taste, walnuts are an excellent addition to any diet focused on PCOS management.

Ingredients

1 roasting chicken with giblets (about 5 pounds)
4 tablespoons olive oil, plus more for rubbing
1 cup matzo meal
1 2/3 cups dry white wine, or as needed
3 eggs, lightly beaten
1/2 cup walnuts, coarsely chopped
2 cups dried currants
Salt and freshly ground black pepper
Juice of 1 lemon

Instructions

Preheat the oven to 400 ºF.
Remove the giblets from the chicken cavity. Warm 2 tablespoons of the oil in a small sauté pan over medium-high heat. Add the gizzard and heart and sear well on all sides. Add the liver and cook, turning as needed, for a few minutes longer. Transfer the giblets to a cutting board and chop finely.
In a bowl, combine the matzo meal, 1/2 to 2/3 cup wine, the eggs, the walnuts, the currants, and the giblets. Add the remaining 2 tablespoons oil, season with salt and pepper, and mix well
Spoon the stuffing into the chicken cavity loosely and sew or skewer closed. Reserve any extra stuffing. Rub the chicken liberally with oil and the lemon juice and sprinkle with salt and pepper. Place on a rack in a roasting​ pan.
Roast the chicken, basting occasionally with the remaining wine and with the pan drippings, until the juices run clear when a thigh is pierced with a knife, about 1 1/2 hours. If you have stuffing that did not fit into the bird, put it in the roasting pan for the last 15 minutes of roasting, where it will cook and take on color.
Transfer the chicken to a serving platter and let rest for about 10 minutes. Scoop out the stuffing into a serving bowl and carve the chicken.