Colcannon (Red Potatoes and Kale)
You don’t have to be Irish to enjoy this hearty dish! Recipe modified from foodhero.org.
This classic dish, especially enjoyed on St. Patrick’s Day, pairs well with roast turkey or chicken, and dark rye bread. Milk and kale team up to form a calcium and vitamin A powerhouse.
1 pound red potatoes (about 3-4 cups chopped)
1 tablespoon olive oil or butter
1⁄2 cup onion, chopped
6 cups kale, torn to bite-size pieces (or about ½ a head of green cabbage, thinly sliced)
1 cup nonfat or 1% milk
1/4 teaspoon salt
1⁄4 teaspoon pepper
1. Scrub potatoes but do not peel. Cut into quarters. Cook in boiling water or steam until tender, about 15-20 minutes.
2. While potatoes cook, heat olive oil or butter in a large skillet over medium high heat. Add onion and cook until it becomes clear, about 3-5 minutes.
3. Add kale and cook, stirring occasionally, until kale begins to wilt, about 2-3 minutes.
4. Reduce heat to low. Add milk, salt and pepper. Cover and cook until kale is tender, about 5-8 minutes.
5. Drain potatoes. Add kale mixture to potatoes. Mash with a potato masher or large fork to reach desired texture. Serve warm.
6. Refrigerate leftovers within 2 hours.
Per serving: 70 calories, 2 g total fat, 0 g saturated fat, 12 g carbohydrates, 3 g protein, 2 g fiber, 85 mg sodium, 362 mg potassium, 22 mg magnesium, 78 mg calcium.