Passover favorites with all the taste but less fat and calories
By Elaine Magee, MPH, RD
Reviewed By Kathleen Zelman, MPH, RD, LD
Spring holidays are here and sometimes we need a little something special when we gather with friends and family. Here are a few traditional recipes that I have doctored into lighter fare for you to enjoy as you celebrate Passover and Easter. Feel free to enjoy these foods but remember to limit your portions and journal them as indicated for each recipe.
In anticipation of Passover, it would be a good idea to get a little extra exercise and/or bank a few calories by eating less throughout the week prior to the holiday. If you plan ahead and exercise portion control, your won't skip a beat on your diet as you enjoy the holidays with friends and family.
Matzo-Lemon Sponge Cake
For a smaller cake (with 6 servings) you can cut the recipe in half and line the bottom of a loaf pan with parchment paper to make a pound cake-shaped cake.
8 egg whites
Makes 12 servings
PER SERVING (not including strawberries): 171 calories, 4.5 g protein, 36 g carbohydrate, 1.8 g fat, .5 g saturated fat, 70 mg cholesterol, .5 g fiber, 41 mg sodium. Calories from fat: 9 percent.
Serve these hot with applesauce, fat free or light sour cream and chopped green onions if desired. The original recipe called for 3 eggs and 1/2 cup peanut oil, and I used 1 egg, 6 tablespoons egg substitute, and 2 to 3 teaspoons canola oil. I also decreased the salt from 1 1/2 teaspoons to 1 (but you can cut it down further or leave it out if you are cooking for someone on a low sodium diet. These were delicious and real easy to make!
Original recipe contains 121 calories, 7 grams fat, and 63 mg cholesterol per latke.
2 cups peeled and shredded Russet potatoes, firmly packed (about 1 pound)
Makes 10 latkes
PER LATKE (if 2 teaspoons of canola used): 71 calories, 3 g protein, 12 g carbohydrate, 1.5 g fat (.2 g saturated fat, .7 g monounsaturated fat, .4 g polyunsaturated fat), 21 mg cholesterol, 1 g fiber, 237 mg sodium. Calories from fat: 19 percent.
Spinach and Mushroom Bake
This is a nice side dish or brunch dish. It's loaded with vegetables, too! I made the salt optional but it really does need a little if you use low-sodium chicken broth powder. If someone at your Seder is on a low-sodium diet, prepare it the low-sodium way, and just ask people to add their own salt at the table. If you are serving more than 9 people, double the recipe and use a 9x13-inch baking pan instead.
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