Low-calorie Irish Colcannon

Low-Calorie Irish Colcannon Recipe | Vegetarian Food from Ireland

Region / culture: Ireland | Preparation time: 10 minutes | Cooking time: 10 minutes | Servings: 4 |

Vegetarian diet

Introduction

Low-calorie Irish Colcannon is a traditional Irish dish that combines mashed potatoes with cabbage or kale. This healthier version of the classic recipe uses reduced calorie margarine and skim milk to create a creamy and delicious side dish that is perfect for St. Patrick's Day or any time of year.

History

Colcannon has been a staple in Irish cuisine for centuries, with variations of the dish dating back to the 18th century. Originally made with potatoes and either cabbage or kale, colcannon was a popular dish among Irish farmers and peasants due to its simple and inexpensive ingredients.

Ingredients

1 cup of water
1 tbsp of reduced calorie margarine
0.25 tsp of salt
3 cups of chopped cabbage
0.33 cup of skim or 1% milk
1 cup of instant mashed potato flakes
1 green onion, finely chopped

How to prepare

In a medium saucepan, combine water, margarine, and salt.
Bring to a boil.
Stir in cabbage; bring back to a boil.
Reduce heat, cover, and simmer for 4 – 6 minutes, or until cabbage is tender.
Remove from heat; stir in milk and potato flakes using a fork.
Stir in onion.
Cover and let it stand for 3 minutes.

Variations

For a vegan version of this dish, you can use plant-based margarine and almond milk instead of dairy products. You can also add in vegan bacon bits or smoked paprika for added flavor.

Cooking Tips & Tricks

To make this low-calorie version of colcannon even healthier, you can use cauliflower rice instead of mashed potatoes for a lower carb option. You can also add in other vegetables such as leeks, carrots, or peas for added flavor and nutrition.

Serving Suggestions

Low-calorie Irish Colcannon pairs well with grilled chicken, roasted vegetables, or a hearty stew.

Cooking Techniques

To make this dish even creamier, you can use a hand blender to puree the cabbage and potatoes together before adding in the green onion.

Ingredient Substitutions

If you don't have instant mashed potato flakes on hand, you can use leftover mashed potatoes or boiled potatoes that have been mashed with a fork.

Make Ahead Tips

Low-calorie Irish Colcannon can be made ahead of time and stored in the refrigerator for up to 3 days. Simply reheat in the microwave or on the stovetop before serving.

Presentation Ideas

Garnish Low-calorie Irish Colcannon with chopped parsley or chives for a pop of color and freshness.

Pairing Recommendations

This dish pairs well with a crisp green salad, crusty bread, or a glass of dry white wine.

Storage and Reheating Instructions

Store any leftovers of Low-calorie Irish Colcannon in an airtight container in the refrigerator for up to 3 days. Reheat in the microwave or on the stovetop until heated through.

Nutrition Information

Calories per serving

Each serving of Low-calorie Irish Colcannon contains approximately 150 calories.

Carbohydrates

Each serving of Low-calorie Irish Colcannon contains approximately 25 grams of carbohydrates.

Fats

Each serving of Low-calorie Irish Colcannon contains approximately 3 grams of fat.

Proteins

Each serving of Low-calorie Irish Colcannon contains approximately 2 grams of protein.

Vitamins and minerals

Low-calorie Irish Colcannon is a good source of Vitamin C, Vitamin K, and potassium.

Alergens

This recipe contains dairy (milk) and may not be suitable for those with lactose intolerance or dairy allergies.

Summary

Low-calorie Irish Colcannon is a nutritious and delicious side dish that is low in calories and fat, making it a healthy option for those looking to enjoy traditional Irish cuisine without the guilt.

Summary

Low-calorie Irish Colcannon is a delicious and nutritious side dish that is perfect for St. Patrick's Day or any time of year. With simple ingredients and easy preparation, this dish is sure to become a new favorite in your recipe rotation.

How did I get this recipe?

I can't forget the moment I stumbled upon this recipe for Low-calorie Irish Colcannon. It was a chilly autumn afternoon, and I was visiting my dear friend Bridget in her cozy cottage in the Irish countryside. Bridget was known for her delicious traditional Irish cuisine, and she had graciously invited me over for a cooking lesson.

As we sipped on steaming cups of tea, Bridget began to gather the ingredients for our meal. She explained that colcannon was a classic Irish dish made with mashed potatoes, cabbage, and onions. However, she had developed a low-calorie version of the recipe that was just as flavorful and satisfying.

I watched in awe as Bridget effortlessly chopped the vegetables and boiled the potatoes. Her kitchen was filled with the comforting aroma of simmering broth and sizzling onions. I couldn't wait to taste the final product.

After the potatoes were tender, Bridget mashed them with a splash of skim milk and a dollop of low-fat butter. She added the sautéed cabbage and onions, along with a sprinkle of fresh chives and parsley. The colcannon was ready in no time, and we sat down to enjoy our meal by the crackling fire.

The first bite was a revelation. The creamy potatoes were perfectly balanced by the crisp cabbage and savory onions. The flavors melded together in a symphony of taste that warmed me from the inside out. I couldn't believe that such a delicious dish could be low in calories.

As I savored each spoonful, Bridget told me the story behind the recipe. She had learned to make colcannon from her own grandmother, who had passed down the tradition through generations. However, as Bridget grew older and became more health-conscious, she had adapted the recipe to make it lighter and more nutritious.

I was inspired by Bridget's ingenuity and dedication to preserving her culinary heritage while also embracing modern dietary trends. I knew that I had to learn how to make Low-calorie Irish Colcannon for myself, so I asked Bridget to teach me the recipe.

Over the next few hours, Bridget patiently guided me through each step of the cooking process. She shared her tips and tricks for maximizing flavor while minimizing calories. I took notes diligently, determined to master the art of making colcannon.

By the time our cooking lesson was over, I felt confident in my ability to recreate the dish at home. Bridget sent me off with a container of leftover colcannon and a promise to continue our culinary adventures in the future.

Back at my own kitchen, I set to work making Low-calorie Irish Colcannon. I followed Bridget's instructions to the letter, careful to sauté the cabbage and onions just right and to mash the potatoes to the perfect consistency. The end result was just as delicious as the dish I had enjoyed in Bridget's cottage.

As I shared my creation with my family and friends, they marveled at the rich flavors and creamy texture of the colcannon. They couldn't believe that such a satisfying dish could be low in calories. I proudly told them the story of how I had learned the recipe from my dear friend Bridget and how it had become a beloved addition to my own culinary repertoire.

To this day, Low-calorie Irish Colcannon remains one of my favorite dishes to make. It reminds me of the special bond I share with Bridget and the joy of discovering new recipes and traditions. I am grateful for the chance to learn from such a talented and generous cook, and I look forward to passing on the recipe to future generations. Cooking is not just about nourishing the body, but also about nourishing the soul and creating lasting memories with loved ones. And for that, I am truly thankful.