Food Security and Sustainability
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. Tip: Either choice — kale or cabbage — is traditional, but kale makes this dish greener and more nutrient-rich.
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
¼ cup low-fat milk
½ teaspoon mace
½ teaspoon salt
¼ teaspoon pepper
2 cups chopped fresh kale
⅓ cup chopped green onion
Before you begin: Wash your hands.
- Place potatoes and parsnips in a large pot, and cover with water. Bring to a boil.
- 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.
- Meanwhile, blanch the kale in a medium saucepan by immersing it in boiling water for about 1 minute. Drain.
- Mash the potatoes and parsnips with a potato masher or fork. Add kale and green onion; mix well.
- 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.
- Leave peels on potatoes and carrots, if desired, for more fiber. Since parsnips typically have a wax coating, they need to be peeled.
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
Roberta Duyff, MS, RD, FAND, is author of Academy of Nutrition and Dietetics Complete Food and Nutrition Guide and 365 Days of Healthy Eating.
Find a Nutrition Expert
Looking for credible nutrition information and recommendations? The Academy of Nutrition and Dietetics' network of credentialed food and nutrition practitioners are ready to help!