Tuck into a healthy St. Patrick’s Day feast


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By Jennifer Stroud

Everyone is Irish on St. Patrick's Day! Celebrate this year with healthier versions of the holiday's food traditions.

Corned beef and cabbage dinner 1 (4-pound) cured corned beef brisket, trimmed

16 cups water

2 cups chopped onion

1 cup chopped celery

1 cup chopped carrot

1 1/2 teaspoons pickling spice

3 garlic cloves, peeled

Cooking spray

1 tablespoon caraway seeds

1 (2 1/2-pound) head green cabbage, cored and cut into 1-inch strips

4 pounds small red potatoes, quartered

2 tablespoons chopped fresh parsley

2 teaspoons butter

2 teaspoons grated lemon rind

2 teaspoons fresh lemon juice

1/8 teaspoon black pepper

1/2 cup dry breadcrumbs

1 (5-ounce) jar prepared horseradish, drained and squeezed dry

3 tablespoons Dijon mustard

Place brisket in a large stockpot; add water and next 5 ingredients (water through garlic). Bring to a boil. Cover, reduce heat, and simmer 3 hours. Remove brisket from pot. (I am often inclined to do this in a crock-pot).

Place brisket on the rack of a broiler pan or roasting pan coated with cooking spray; place rack in pan. Strain cooking liquid through a colander into 2 large bowls; discard solids. Return liquid to pot. Add caraway seeds and cabbage; bring to a boil. Reduce heat; simmer 20 minutes. Drain.

While cabbage is cooking, place potatoes in a large Dutch oven. Cover with water. Bring to a boil; cook 20 minutes or until tender. Drain. Return potatoes to pan. Stir in parsley, butter, rind, juice, and pepper; toss to coat.

Preheat broiler.

Combine breadcrumbs and horseradish. Spread mustard over one side of brisket. Press breadcrumb mixture onto mustard. Broil 3 minutes or until lightly browned. Serve brisket with cabbage and potatoes.

Serves 8. Each serving contains: Calories: 321, Fat: 14.5g, Protein: 22.8g, Carbohydrate: 27.6g, Fiber: 10g, Cholesterol: 86mg, Sodium: 927mg

Cheddar-Ale Soup 1 tablespoon canola oil

1 large onion, chopped

1 12-ounce bottle beer, preferably ale

2 18-ounce bags precooked diced peeled potatoes,

1 14-ounce can vegetable broth, or reduced-sodium chicken broth

1 cup water

2 1/2 cups nonfat or low-fat milk

1/4 cup all-purpose flour

1 1/2 cups shredded sharp Cheddar cheese, divided

1 small red bell pepper, thinly sliced or finely chopped

Heat oil in a Dutch oven over medium heat. Add onion and cook, stirring, until softened, about 3 minutes. Add beer; bring to a boil and boil for 5 minutes. Add potatoes, broth and water; cover and return to a boil. Reduce the heat to maintain a simmer, and cook until the potatoes are tender, about 4 minutes. Remove from the heat and mash the potatoes with a potato masher to the desired consistency.

Whisk milk and flour and add to the soup. Bring to a simmer over medium-high heat and cook, whisking occasionally, until thickened, about 3 minutes. Remove from the heat; stir in 1 1/4 cups Cheddar and stir until melted. Ladle the soup into bowls and garnish with the remaining 1/4 cup cheese and bell pepper.

Serves 6. Each serving contains: 389 calories; 12 g fat (5 g sat, 2 g mono); 32 mg cholesterol; 50 g carbohydrates; 16 g protein; 5 g fiber; 408 mg sodium; 238 mg potassium.

Roasted Cabbage Steaks 1 head of cabbage

8 teaspoons canola oil

2 teaspoons butter

Cooking spray

Preheat oven to 425 degrees. Cut 4 (1-inch) vertical slices from a head of cabbage. Heat 2 teaspoons canola oil and 1/2 teaspoon butter in a cast-iron skillet over medium-high heat. Add 1 cabbage steak; cook 4 minutes. Place, seared side up, on a baking sheet coated with cooking spray. Repeat with more oil and butter and remaining cabbage. Bake cabbage steaks at 425 degrees for 15 to 20 minutes.

Serves 4. Each serving contains: calories: 160, fat: 11.5g, sodium: 238mg.

Red Potato Colcannon 1 pound small red potatoes, scrubbed and cut in half

1 tablespoon butter

1/2 cup onion, thinly sliced

6 cups green cabbage, thinly sliced (about 1/2 head)

1 cup low-fat milk

1 teaspoon salt

1/4 teaspoon white pepper

Bring 1 inch of water to a boil in a Dutch oven. Place potatoes in a steamer basket and steam, covered, until just cooked through, about 15 minutes. Transfer to a large bowl and cover to keep warm.

Meanwhile, heat butter in a large nonstick skillet over medium heat. Add onion and cook until translucent, about 2 minutes. Add cabbage and continue cooking, stirring occasionally, until the cabbage begins to brown, about 5 minutes.

Reduce heat to low. Stir in milk, salt and white pepper; cover and cook until the cabbage is tender, about 8 minutes. Add the cabbage mixture to the potatoes. Mash with a potato masher or a large fork to desired consistency.

Serves 4. Each serving contains: 182 calories; 4 g fat (2 g sat, 0 g mono); 11 mg cholesterol; 31 g carbohydrates; 6 g protein; 5 g fiber; 653 mg sodium; 842 mg potassium.

Source: North Carolina Cooperative Extension of Lenior County: lenoir.ces.ncsu.edu



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