Building on traditions - A vision for the future

Recipe: Colcannon Mashed Potatoes with Greens

By Roberta Duyff, MS, RD, FAND
Published March 17, 2015

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.

 

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
¼ cup low-fat milk
½ teaspoon mace
½ teaspoon salt
¼ teaspoon pepper
2 cups chopped fresh kale
⅓ 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

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.