Jewish · Authentic-ish Jewish
Chopped Liver
203 kcal a serving, against 301 for the traditional version. That is 98 kcal off, or 33%, with 16.6g of protein. Serves 6. 1 hour.
What the traditional version is
Chicken livers fried hard in chicken fat (schmaltz) with soft golden onions, chopped with hard-boiled egg. The fat ties it all together, and that's what makes it chopped liver instead of a sofa-filler at a vegan buffet.
What changed, and what each change costs
Half the livers swapped for cooked lentils
Chicken livers are high in protein, but also quite rich. Lentils bring in fibre and still pack protein, for a lot fewer calories.
What it costs you. You lose depth of flavour and that distinct iron tang, but nobody's ever accused chopped liver of being subtle.
Schmaltz and butter out, chicken stock in
The fat's where the numbers stack up, so I use a little reduced chicken stock instead. It helps the mix hold together without flooding it with oil.
What it costs you. This is the big one. Take out the fat and what you get isn't luscious - it's earnest. The texture turns from pâté to thick paste if you skimp the stock.
Eggs stay, but only two instead of three
Egg is there for creaminess and body, but you can get away with a bit less. Nobody will riot.
What it costs you. You lose just a touch of creaminess, and eagle-eyed grannies might notice.
Onions fried in a teaspoon of oil, not a puddle
Browning needs a token amount of oil, not a bath. Caramelised onions are non-negotiable.
What it costs you. It takes more patience and a wider pan, but at least you don't need kitchen roll to mop your hands afterwards.
The numbers
| Per serving | Traditional | Lightened |
|---|---|---|
| Calories | 301 | 203 |
| Protein | 18.5g | 16.6g |
| Fat | 22.4g | 5.7g |
| Saturated fat | 6.9g | 1.5g |
| Carbohydrate | 5.8g | 21.6g |
| Protein per 100 kcal | 6.2g | 8.2g |
Every figure is computed from the recipe's own weighed ingredient list against public food composition databases. The appendix in Authentic-ish Jewish prints the exact database row used for each ingredient, so any number here can be checked.
Allergens. eggs, celery.
The method is in the book
This is the first recipe where "it isn't chopped liver, it's chopped compromise" fits. There's a reason schmaltz sits near the top of every real recipe: it's the glue. My lighter take has the look and most of the taste, but the richness gets swapped for good intentions. If your nostalgia runs deep, make the original and just have a smaller slice. But if you're after a Friday night that doesn't end in a nap, this will do the trick.
The quantities and the method for this dish are in Authentic-ish Jewish, along with 52 more. It is not out yet. The swap kit is free in the meantime.