Lower Calorie Passover

Just around the corner, April 18th is the start of Passover week. As brought to my attention by one of the guests here this week, the original recipes and traditional menu for a Passover meal can easily surpass one thousand calories! This led me on a quest to find some lower calorie, yet still traditional and kosher, recipes for a healthy Passover supper. Feel free to try them out or share any other healthy recipes you may have!


Charoset(From a recipe on menshealth.com):
Ingredients (Serves 8, 74 calories each)
-1 red apple, finely chopped
-1/4 cup chopped walnuts
-1/4 cup chopped dates
-1/4 cup raisins
-1 tablespoon sugar (can substitute in stevia for less calories)
-2 tablespoons grape juice
-1/4 teaspoon ground cinnamon
In a medium bowl, mix together all ingredients and refrigerate for 10 minutes before serving.

Matzo Ball Soup(From EatingWell):
Ingredients (Serves 8, 142 calories each)
-2 large eggs, 1 egg white
-3/4 c matzo meal
-1 tablespoon canola oil (can do olive oil)
-3 tablespoons cold water
-8 cups reduced sodium chicken broth
-2 parsnips chopped
-1 large carrot chopped
-1 onion chopped
-1 cup broccoli
-1 cup sliced mushrooms
-2 tablespoons chopped dill/parsley
-Whisk together eggs, matzo meal, oil and water then let cover and chill for an hour. Cook parsnips, carrot and onion for five minutes in boiling broth. Roll meal into balls and drop into simmering broth for 15 minutes. Add broccoli, mushrooms and simmer a few minutes. Ladle into bowls and sprinkle dill or parsley on top to your liking.

Deviled Eggs(my recipe)
Per person serving about 100 calories
Hard-boil an egg then mix yolk with 1/2 tablespoon reduced fat Vegenaise, 1 teaspoon Dijon mustard, 1 tablespoon chopped celery and 1 teaspoon chopped parsley and dill

Simple Roast Chicken(from EatingWell)
Ingredients (8 servings, 180 calories each)
-1 small onion, 3 cloves garlic
-3 sprigs fresh tarragon and thyme
-1 five lb. chicken
-2 tablespoons olive oil
-1 teaspoon kosher salt, 1/2 teaspoon black pepper
Place onion, garlic, tarragon and thyme into chicken then tie legs with kitchen string. Rub chicken with oil, salt and pepper then roast at 375 degrees for 1 1/2 – 2 hours depending on oven. Serve with roasted asparagus for some vegetables!

Spinach Noodle Kugel( from Kosher Food for Body and Soul)
Ingredients (Serves 10-12 people)
-16 oz. extra fine noodles
-6 eggs beaten (can use egg whites for lower calorie)
-2 cups rice milk
-2 low sodium onion soup envelopes
-Black pepper to taste
-2 10 oz. packages frozen chopped spinach
-4 oz. margarine (substitute Earthbalance)

Cook and drain noodles, mix in spinach then mix in mixture of egg whites, rice milk, onion soup and pepper. Melt Earthbalance in 9×13 pan and pour in spinach noodle mixture. Bake at 350 degrees for 45 minutes.

Jessica Hummel, Nutrition Counselor