St Patrick's Day Recipe Makeovers
Here are five reasons why I should do something special on my blog for St. Patrick's Day:
#1 My last name is "Magee" (okay, so I married into an Irish last name, but it still counts!)
#2 Ireland is a country I really, really, really want to visit soon with my family.
#3 My nephew's birthday is on St. Patrick's day
#4 I love Bono and U2 (who doesn't)
#5 I've been told I look Irish by several people including my sister's father-in-law who grew up in Ireland.
Over the years I've made lighter, higher fiber versions of several Irish Soda Bread recipes and somehow none of them have totally rocked--but I think I finally found a winner. I'll share that recipe with you below. And it wouldn't be a tribute to Ireland if it didn't in someway involve potatoes... so I lightened up a recipe for Colcannon.
Best Irish Soda Bread
Ingredients:
1 1/2 cups whole-wheat flour
1 1/2 cups unbleached white flour
1 tablespoon baking powder
3 tablespoons granulated sugar
1/2 teaspoon salt
1 teaspoon baking soda
1 large egg (higher omega-3 if available)
2 cups lowfat buttermilk
2 tablespoons lite pancake syrup or maple syrup
2 tablespoons canola oil
1/2 cups currants (optional)
Directions:
1. Preheat oven to 325-degrees. Coat a 9x5-inch loaf pan with canola cooking spray.
2. Add flours, baking powder, sugar, salt and baking soda to large mixing bowl and beat on low to blend well.
3. Add egg, buttermilk, pancake syrup, and canola oil to an 8-cup measure (or medium sized bowl) and whisk to blend well. Stir in currants if desired.
4. Add buttermilk mixture all at once to the flour mixture in mixing bowl and beat on low just until moistened. Pour mixture into prepared pan.
5. Bake for 65 to 70 minutes or until toothpick inserted in center of bread comes out clean. Cool on wire rack.
Yield: Makes 12 servings
WLC Advice: journal as 2 slices "whole grain bread"
Nutritional Information: 168 calories, 5.5 g protein, 29 g carbohydrate, 3.5 g fat, .6 g saturated fat, 1.6 g monounsaturated fat, 1 g polyunsaturated fat, 19 mg cholesterol, 2.3 g fiber, 370 mg sodium. Calories from fat: 18 percent.
Light Colcannon
Ingredients:
2 1/2 pounds potatoes, peeled and cut into 1-inch cubes
6 slices turkey bacon (center cut pig bacon can be substituted)
1 tablespoon bacon grease (if using center cut) or 1 tablespoon canola oil (if using turkey bacon)
6-8 cups coarsely shredded cabbage (about 3/4 of a small head)
1 large sweet or yellow onion, chopped
1/2 cup fat free half and half
1/4 cup fat free sour cream
Salt and pepper to taste
Directions:
1. Place potato pieces in a large saucepan with enough water to cover them. Bring to a boil and cook until tender (about 15 to 20 minutes).
2. Add turkey or center cut bacon to large, nonstick frying pan and cook over medium high heat until brown and crispy. Remove the bacon to a plate with paper towels. Once cool, crumble the slices into pieces and set aside.
3. If using turkey bacon, add a tablespoon of canola oil to the frying pan and begin to heat over medium-high heat. If using center cut bacon, drain most of the bacon grease from the pan leaving that last tablespoon of grease in the frying pan. Add the onions and cabbage and sauté until soft, stirring often. Keeping a lid on the frying pan helps keep the vegetables moist as they cook.
4. Drain the potatoes and add the hot potatoes to a large mixing bowl. Add fat free half and half and sour cream to the mixing bowl and beat on low until mashed potatoes form. Season with salt and pepper to taste if desired. Stir in the cabbage mixture and transfer mixture to a serving bowl. Sprinkle the crumbled bacon over the top.
Yield: Makes 8 servings
WLC Advice: journal as 1/2 cup starchy foods and legumes with fat + 1 cup vegetables without added fat
Nutritional Information: 255 calories, 9 g protein, 45 g carbohydrate, 5.5 g fat, 1 g saturated fat, 2.4 g monounsaturated fat, 1.5 g polyunsaturated fat, 13 mg cholesterol, 5 g fiber, 241 mg sodium (not included salt to taste). Calories from fat: 19 percent.
~~Elaine
Related Topics: Pan Fried Cabbage, Irish Chicken and Dumplings
Technorati Tags: stpatricksday, irish, recipes, irishsodabread, colcannon
#1 My last name is "Magee" (okay, so I married into an Irish last name, but it still counts!)
#2 Ireland is a country I really, really, really want to visit soon with my family.
#3 My nephew's birthday is on St. Patrick's day
#4 I love Bono and U2 (who doesn't)
#5 I've been told I look Irish by several people including my sister's father-in-law who grew up in Ireland.
Over the years I've made lighter, higher fiber versions of several Irish Soda Bread recipes and somehow none of them have totally rocked--but I think I finally found a winner. I'll share that recipe with you below. And it wouldn't be a tribute to Ireland if it didn't in someway involve potatoes... so I lightened up a recipe for Colcannon.
Best Irish Soda Bread
Ingredients:
1 1/2 cups whole-wheat flour
1 1/2 cups unbleached white flour
1 tablespoon baking powder
3 tablespoons granulated sugar
1/2 teaspoon salt
1 teaspoon baking soda
1 large egg (higher omega-3 if available)
2 cups lowfat buttermilk
2 tablespoons lite pancake syrup or maple syrup
2 tablespoons canola oil
1/2 cups currants (optional)
Directions:
1. Preheat oven to 325-degrees. Coat a 9x5-inch loaf pan with canola cooking spray.
2. Add flours, baking powder, sugar, salt and baking soda to large mixing bowl and beat on low to blend well.
3. Add egg, buttermilk, pancake syrup, and canola oil to an 8-cup measure (or medium sized bowl) and whisk to blend well. Stir in currants if desired.
4. Add buttermilk mixture all at once to the flour mixture in mixing bowl and beat on low just until moistened. Pour mixture into prepared pan.
5. Bake for 65 to 70 minutes or until toothpick inserted in center of bread comes out clean. Cool on wire rack.
Yield: Makes 12 servings
WLC Advice: journal as 2 slices "whole grain bread"
Nutritional Information: 168 calories, 5.5 g protein, 29 g carbohydrate, 3.5 g fat, .6 g saturated fat, 1.6 g monounsaturated fat, 1 g polyunsaturated fat, 19 mg cholesterol, 2.3 g fiber, 370 mg sodium. Calories from fat: 18 percent.
Light Colcannon
Ingredients:
2 1/2 pounds potatoes, peeled and cut into 1-inch cubes
6 slices turkey bacon (center cut pig bacon can be substituted)
1 tablespoon bacon grease (if using center cut) or 1 tablespoon canola oil (if using turkey bacon)
6-8 cups coarsely shredded cabbage (about 3/4 of a small head)
1 large sweet or yellow onion, chopped
1/2 cup fat free half and half
1/4 cup fat free sour cream
Salt and pepper to taste
Directions:
1. Place potato pieces in a large saucepan with enough water to cover them. Bring to a boil and cook until tender (about 15 to 20 minutes).
2. Add turkey or center cut bacon to large, nonstick frying pan and cook over medium high heat until brown and crispy. Remove the bacon to a plate with paper towels. Once cool, crumble the slices into pieces and set aside.
3. If using turkey bacon, add a tablespoon of canola oil to the frying pan and begin to heat over medium-high heat. If using center cut bacon, drain most of the bacon grease from the pan leaving that last tablespoon of grease in the frying pan. Add the onions and cabbage and sauté until soft, stirring often. Keeping a lid on the frying pan helps keep the vegetables moist as they cook.
4. Drain the potatoes and add the hot potatoes to a large mixing bowl. Add fat free half and half and sour cream to the mixing bowl and beat on low until mashed potatoes form. Season with salt and pepper to taste if desired. Stir in the cabbage mixture and transfer mixture to a serving bowl. Sprinkle the crumbled bacon over the top.
Yield: Makes 8 servings
WLC Advice: journal as 1/2 cup starchy foods and legumes with fat + 1 cup vegetables without added fat
Nutritional Information: 255 calories, 9 g protein, 45 g carbohydrate, 5.5 g fat, 1 g saturated fat, 2.4 g monounsaturated fat, 1.5 g polyunsaturated fat, 13 mg cholesterol, 5 g fiber, 241 mg sodium (not included salt to taste). Calories from fat: 19 percent.
~~Elaine
Related Topics: Pan Fried Cabbage, Irish Chicken and Dumplings
Technorati Tags: stpatricksday, irish, recipes, irishsodabread, colcannon
1 Comments:
I came across a wonderful Irish company that will catch a leprechaun for you!
www.catchaleprechaun.com
Happy Saint Patrick's day
Post a Comment