Traditional Irish Treats Made Light

Colorado’s Best
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St Patrick’s Day is a great holiday to try traditional foods, but corned beef and cabbage or shepherd’s pie can be a little heavy. Registered Dietitian Jeannie Schwendtner from King Soopers shows how we can make some tasty Irish treats without packing on the pounds.

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Irish Recipes

Kale and Sweet Potato Colcannon

Makes 8 servings

3 cups low sodium chicken or vegetable broth

2 lbs sweet potatoes, peeled and diced

5 green onions, thinly sliced

1 bunch kale, thick stems removed and cut into thin ribbons

2 cloves garlic, crushed

½ tsp. salt

¼ tsp. pepper

½ tsp. extra virgin olive oil, optional

Additional sliced onion for garnish

Combine broth and potatoes in a large pot and bring to a boil. Cover reduce heat to medium and cook and until potatoes are soft, about 20 minutes. Using a slotted spoon, remove potatoes from broth and transfer to a large bowl.

Add green onions and garlic to broth and cook for 2 minutes. Add kale and cook until kale is soft, about 2-3 minutes.

While kale is cooking, mash sweet potatoes with an electric mixer or potato masher. Once kale is soft, use slotted spoon to add kale and green onions to the potatoes. Stir combine, adding broth as needed to provide a creamy texture.  Add salt and pepper and mix well. Top with olive oil and sliced green onions.

Nutrition Facts

Serving size: ½ cup

Calories: 48

Total Fat: 0.5 g

Saturated Fat: 0 g

Cholesterol: 0 g

Sodium: 177 mg

Total Carbohydrate: 9 g

Dietary Fiber: 1.5 g

Protein: 1.5 g

Irish Brown Soda Bread

Makes 24 servings

2 ¼ cups white whole wheat flour, plus extra for kneading

1 Tbsp. flax meal

¼ cup steel cut oats

1 ½ tsp. baking soda

¼ tsp. salt

2 Tbsp. brown sugar

2 Tbsp. stevia in the raw

½ cup raisins (optional)

1 ½ cups low-fat buttermilk

Preheat oven to 375°F. Line a baking pan with parchment paper and set aside.

In a large bowl combine four, flax meal, steel cut oats, baking soda, salt, brown sugar, stevia and raisins. Slowly add the buttermilk and stir until the dough comes together.

Sprinkle some flour on the counter or cutting board. Knead dough until it is no longer sticky, adding flour as needed (about 2 minutes). Form the dough into a ball. Using a sharp knife, cut an “X” on the top of the dough about ¼ inch deep.

Bake 38-40 minutes or until golden brown. Allow bread to cool on a cooking rack for 5 minutes before slicing.

Nutrition Facts

Calories: 70

Total Fat: 0.5 g

Saturated Fat: 0 g

Cholesterol: 0 mg

Sodium: 120 mg

Total Carbohydrate: 14 g

Dietary Fiber: 2 g

Sugar: 3.8 g

Protein: 2.5 g

 

Cauliflower Shepherd’s Pie

Makes 10 Servings

1 lb extra lean ground beef (93% or leaner)

2 heads cauliflower, cut into florets

2 cloves garlic, smashed and skin removed

¼ cup fat-free milk

¼ tsp. salt

¼ tsp. pepper

1 tsp. canola oil

1 cup chopped onion

1 (12 oz) bag Kroger frozen crinkle cut carrots

2 Tbsp. flour

1 ¼ cups reduced sodium beef broth

2 Tbsp. tomato paste

1 Tbsp. Worcestershire sauce

1 tsp. dried thyme

1 tsp. dried rosemary

1 (12 oz) bag Kroger frozen mixed vegetables

Chopped fresh parsley for garnish

Heat a large skillet over medium heat and add ground beef. Brown until beef is completely cooked. Place beef in a colander and rinse with hot water to remove excess fat. Set aside.

Place cauliflower florets in a steamer basket with the garlic cloves and steam until fork tender, about 15 minutes. Place cauliflower in a large bowl and add milk, salt and pepper. Mash until cauliflower becomes a smooth creamy consistency. Alternatively, blend cauliflower in a food processor. Set aside.

Preheat oven to 375°F. Spray a 9x13 glass baking dish with cooking spray.

Return skillet to heat and add canola oil and onion. Cook onion until it begins to soften, about 2 minutes. Add carrots and continue to sauté another 3-4 minutes. Add ground beef and sprinkle with flour. Add beef broth, tomato paste, Worcestershire sauce, rosemary and thyme. Increase heat and bring to a boil. Add the bag of mixed vegetables.

 

Pour beef mixture into the baking dish. Top with mashed cauliflower. Bake until cauliflower starts to brown, about 15-20 minutes. Top with fresh parsley before serving if desired.

Nutrition Facts

Calories:148

Total Fat: 4 g

Saturated Fat: 1.3 g

Cholesterol:26 mg

Sodium:190 mg

Total Carbohydrate:16 g

Dietary Fiber:5 g

Protein:14 g

 

 

 

 

 

 

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