Passover favorites with all the taste but less fat and calories
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.
1 cup chopped onion
2 cups (about 8 ounces) sliced mushrooms
2 cups grated or diced carrots
1 cup diced zucchini
2 10-ounce boxes frozen, chopped spinach (thawed and gently squeezed to
eliminate excess water)
1/2 cup Matzo Meal (use unsalted if someone is on a low-sodium diet)
3 large eggs, lightly beaten
3/4 cup egg substitute
1/4 teaspoon salt (add more to taste), optional
1/4 teaspoon black pepper
2 teaspoons low-sodium chicken broth powder
- Preheat oven to 325 degrees. Coat a 9x9-inch or 8x8-inch baking pan with
canola cooking spray.
- Coat a large nonstick frying pan with canola cooking spray. Add the onions
and mushrooms, cover pan, and let cook over medium heat, stirring occasionally,
until mushrooms are lightly browned.
- Add the mushroom mixture to a large bowl along with all remaining
ingredients. Mix thoroughly (a wooden spoon or your hands work best). Spread
into the prepared pan and bake until firm and lightly browned on the bottom
Makes 9 servings
Nutritional information per serving (using low sodium matzo
meal): 104 calories, 8 g protein, 14 g carbohydrate, 2.6 g fat (0.8 g saturated
fat, 0.7 g monounsaturated fat, 0.4 g polyunsaturated fat), 72 mg cholesterol,
3.5 g fiber, 134 mg sodium. Calories from fat: 21%.
Roasted Garlic Potatoes
The original recipe called for a stick of margarine. We have cut this to 3
tablespoons, and are using a no- or low-trans-fat margarine with about 8 grams
of fat per tablespoon (kosher versions are available). If you want to make half
a recipe, pour the potato mixture into a 9-inch, deep-dish pie plate and bake
for the same amount of time.