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Stay healthy during Passover

Passover begins March 30th at sundown and whether you keep kosher throughout the year or not, eating only matzo and latkes for eight days may lead to some unwanted weight gain. Why not try a healthy array of Passover recipes created by healthy eating expert and executive chef of Chef’s Diet, Chef Phil Andriano? These delectable Passover recipes will keep you well-fed without destroying your diet.

unleavened bread with green grapes
Prepare for Passover
with these kosher recipes. The Crusty Quiche Latke is a delectable breakfast dish. The Sweet Potato Salad with Buttermilk Dressing makes a delicious side-dish or afternoon snack. Enjoy the Sweet and Sour Meatballs with Quinoa Pilaf for lunch or dinner. Dine guilt-free at dinner with the Honey Sabra Chicken with Charoset Stuffed Butternut Squash. Serve these savory Passover recipes with a lovely kosher wine.



Makes 12 servings

8 tablespoons canola oil
3 medium onions, finely chopped
12 medium potatoes, peeled, grated (keep potatoes covered in water until ready to cook)
1/2 pint egg substitute
1 1/2 pints nonfat half and half
Salt and black pepper to taste
12 ounces grated soy cheddar cheese

1. Preheat oven to 350 degrees F. and spray a deep cookie sheet with nonstick cooking spray. To make the crust, sauté the onions in the oil over medium-high heat in a large skillet. Drain the potatoes from the water and reserve the potato starch remaining at the bottom. Add potatoes to the onion and oil, along with the starch and cook until translucent. Bake until potatoes are crisp and golden brown. Remove from oven and let cool.

2. To make the quiche, combine the egg substitute with half and half and season with the salt and pepper. Add soy cheese and pour the custard over the cooled potatoes. Stir the cheese into the custard and bake for 20 minutes or until the custard is set. Serve warm.


Makes 2 servings

1 yam, peeled, diced
2 ounces buttermilk
1/4 cup lite mayonnaise
1 teaspoon minced lemon zest
1 tablespoon lemon juice
4 cups mesclun greens
1/4 cup red or yellow grape tomatoes
1/4 cup thinly sliced seedless cucumber
1/4 cup sliced red onion
4 ounces sliced cold smoked sugar brine salmon
1 tablespoon nonpareil capers, drained

1. In a saucepot place yams in enough water to cover and simmer until tender. Drain and let cool.

2. In a small bowl, whisk together the buttermilk, mayonnaise, lemon zest and juice, mixing well to make dressing. Pour half of the dressing in the saucepot with the yams and toss to coat.

3. Place the greens on individual serving plates with the dressed yams and surround with grape tomatoes, cucumbers and red onion. Top with the smoked salmon slices and garnish with capers. Serve the remaining dressing on the side.


Makes 8 servings

1 each chopped medium onion
1/4 cup raisins
1 tablespoon brown sugar
1/4 cup cider vinegar
12 ounces prepared tomato sauce
1 pound lean ground beef
1 each whole egg
1 teaspoon garlic powder
1 tablespoon onion powder
Salt and pepper
1 grated red bliss potato
1/2 cup finely diced carrot, celery and onions
5 tablespoons olive oil
1 cup dry quinoa
2 cups beef broth

1. To make the sweet and sour sauce, combine the onion, raisins, brown sugar, vinegar and tomato sauce in a large saucepot over medium-low heat and simmer while preparing meatballs.

2. To make the meatballs, combine meat, egg, garlic and onion powders, salt and pepper with the grated potato and roll into 1-ounce meatballs. Add meatballs to simmering sauce and cook for 1 hour or until meatballs are cooked through.

3. To make quinoa pilaf, in a second large saucepot sauté the diced carrot, celery and onion in the olive oil and add the quinoa and beef broth. Bring to a boil, cover, reduce heat and simmer for 15 minutes.

4. To serve, place 1/4 cup quinoa on a plate and top with two meatballs. Drizzle with 1 ounce of sweet and sour sauce.


Yield 1 serving

4 ounces boneless, skinless chicken thighs
1 ounce Sabra or chocolate-orange liqueur
1 teaspoon olive oil
1/2 small butternut squash, seeded
1 tablespoon potato starch
1 tablespoon honey
1 tablespoon golden raisins
1 green apple, cored, diced
1 tablespoon red wine
1 teaspoon finely chopped walnuts
1/4 teaspoon ground cinnamon
1/4 teaspoon ginger powder

1. Marinate the chicken overnight in the Sabra liquor and olive oil.

2. Preheat oven to 350 degrees F. and bake the butternut squash in a roasting pan slightly filled with water until fork tender. Set aside and allow to cool.

3. In a large saucepot combine the potato starch, honey and raisins in ½ cup water and cook until thick and clear. Set aside to cool. Stir in the apple, wine, nuts and spices.

4. Stuff the squash with the Charoset and bake for 20 minutes or until heated through.

5. Meanwhile, remove the chicken from the marinade and roast in the same oven for the same amount of time or until done. Serve warm.

More on Passover

A vegetarian Seder
Kosher wines
Passover food products, wine and more

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