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Colcannon (Mashed Potatoes with Greens) Recipe

Recipe by Roberta L. Duyff, MS, RD, FADA, CFCS

Potatoes for colcannon

Think "green" as you plan ahead for the perfect meal to celebrate St. Patrick's Day! Colcannon, a classic Irish dish, combines ever popular mashed potatoes with kale or cabbage, and is a terrific complement for corned beef, roasted chicken, lamb or ham. Enjoy it now — or with a hearty dinner any time of year. Tip: Either choice — kale or cabbage — is traditional, but kale makes this dish greener and more nutrient-rich.

Ingredients

2 pounds baking (russet) potatoes, peeled, cut in 3-inch chunks *
2 medium parsnips or carrots, peeled, cut in 2-inch chunks *
2 tablespoons unsalted butter or soft margarine, softened
1/4 cup low-fat milk
1/2 teaspoon mace
1/2 teaspoon salt
1/4 teaspoon pepper
2 cups chopped fresh kale
1/3 cup chopped green onion

Directions

  1. Place potatoes and parsnips in a large pot, and cover with water. Bring to a boil.
  2. Reduce heat, cover and cook for about 20 minutes until potatoes and parsnips are tender but not falling apart. Drain; add butter, milk, mace, salt and pepper.
  3. Meanwhile blanch the kale in a medium saucepan by immersing it in boiling water for about 1 minute. Drain.
  4. Mash the potatoes and parsnips with a potato masher or fork. Add kale and green onion; mix well.
  5. To reheat if needed, cover mashed potatoes and place over very low heat for 5 minutes. Fluff with a potato masher or fork before serving.

Cooking Note

* Leave peels on potatoes and carrots, if desired, for more fiber. Since parsnips typically have a wax coating, they need to be peeled.

Nutrition Information

Serves 6

Calories: 190
Calories from fat: 40; Total fat: 4.5g; Saturated fat: 2.5g; Trans fat: 0g
Cholesterol: 10mg; Sodium 220mg
Total carbohydrate: 35g; Dietary fiber: 4g; Sugars: 3g
Protein 5g