Colcannon (Red Potatoes and Kale)

Mar 11 2015

You don’t have to be Irish to enjoy this hearty dish! Recipe modified from foodhero.org.

Serves 11 

Dietitian's Tip: 

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. 

Ingredients: 

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

Preparation: 

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. 

Nutrition Information: 

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.