Happy St. Patrick’s Day!
By Jacqueline Gomes, MBA, RDN
When you think of St. Patrick’s Day thoughts of Irish potatoes, soda bread, corned beef and cabbage are just a few of the traditional favorites that come to mind. But if you think potatoes are a worthless starch, think again…
This delightful spud is brimming with nutrition!
- Potatoes contain an excellent source of vitamin C and a good source of potassium.
- Potatoes are more energy-packed than any other popular vegetable and have even more potassium than a banana.
- Versatile and delicious, potatoes can be enjoyed cold, hot, baked, mashed, sautéed and many other tasty ways!
As for Cabbage, this often overlooked vegetable also has an impressive nutritional profile. Sometime cabbage is mistaken for a type of lettuce, but it actually belongs to the same family as broccoli, cauliflower and kale!
- Very low in calories at only 22 calories per cup it packs a punch as a good source of fiber, vitamin C and K.
- Cabbage contains insoluble fiber, which keeps the digestive system healthy by providing fuel for friendly bacteria. Vitamin C protects the body from free
Irish Potatoes & Cabbage (Colcannon)
Savory and comforting, you won’t believe it’s actually considered a healthy dish!
Total Prep: 25 to 30 minutes
Makes: 7 Cups
- 75 to 2 pounds Red potatoes, scrubbed and cut into quarters*
- ½ head Green Cabbage, shredded (about 1 and ½ pounds)
- 1 tablespoon Kerry Gold® butter
- 3 scallions, thinly sliced
- ½ cup reduced fat Green Way milk, (warm)
- ¼ cup chicken broth
- 1 teaspoon kosher salt & black pepper
- Green Way Chives, finely chopped
- Add quartered potatoes to a large pot of salted water and bring to a boil. Cook for 10 to 15 minutes, or until soft when pierced with a fork. Using a slotted spoon, remove potatoes and place into a large bowl (cover to keep warm).
- Now add shredded cabbage to the same pot of water, add a pinch of salt into the pot. Cook for 5 to 7 minutes, drain and set aside.
- Heat butter in a large skillet. Add the scallions and cook for one minute. Now add the potatoes; using a potato masher or fork mash potatoes leaving chunks.
- Stir in hot milk and broth, mix well until liquid is absorbed. Add in cooked cabbage, season with salt and pepper and stir to combine.
- Remove from heat and top with chives or more sliced scallions just before serving.
*Leaving the skin on adds color and nutrition! You may peel your potatoes if preferred.
Nutrition information for 1 cup:
154 Calories; 31g Carbohydrate; 5g Protein; 2g Fat; 359mg Sodium; 4g Fiber
Recipe by: Jacqueline Gomes, MBA, RDN