low calorie irish colcannon vegetables

Author of this recipe: Fay Mikowski

"Try this low-calorie Irish colcannon recipe! A healthy mix of mashed potatoes, kale, and cabbage, perfect for St. Patrick's Day or any meal!"

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Ingredients

• Here’s a list of ingredients for a **low-calorie Irish colcannon vegetables** recipe, formatted with SEO-friendly keywords to help you rank better:
• - **Potatoes** (2 large, peeled and diced) - Use low-starch potatoes like Yukon Gold for a creamy texture.
• - **Cabbage** (1 small head, finely shredded) - A low-calorie, fiber-rich vegetable.
• - **Kale** (1 cup, chopped) - Adds extra nutrients and a vibrant green color.
• - **Leeks** (2 medium, thinly sliced) - A flavorful, low-calorie alternative to onions.
• - **Low-fat milk** (1/2 cup) - Keeps the dish creamy without adding too many calories.
• - **Olive oil** (1 tablespoon) - A heart-healthy fat for sautéing.
• - **Garlic** (2 cloves, minced) - Adds depth of flavor without extra calories.
• - **Salt** (to taste) - Enhances the natural flavors of the vegetables.
• - **Black pepper** (to taste) - Adds a subtle kick.
• - **Fresh parsley** (2 tablespoons, chopped) - For garnish and added freshness.
• ### Optional Add-Ins for Extra Flavor:
• - **Green onions** (2-3, chopped) - Adds a mild onion flavor.
• - **Low-calorie butter substitute** (1 tablespoon) - For a richer taste without the extra calories.
• This **low-calorie Irish colcannon** recipe is perfect for St. Patrick’s Day or as a healthy side dish year-round. It’s packed with **fiber-rich vegetables**, **low-fat ingredients**, and **traditional Irish flavors** while keeping the calorie count in check.

Steps

1. # Low-Calorie Irish Colcannon Vegetables: A Healthy Twist on a Classic Dish
3. Colcannon is a traditional Irish dish made with mashed potatoes and cabbage or kale. This low-calorie version of Irish colcannon vegetables is perfect for those looking to enjoy a comforting meal without the guilt. Packed with nutrient-rich vegetables and lightened up with smart ingredient swaps, this recipe is both delicious and diet-friendly. Follow these detailed steps to create a healthy, flavorful dish that’s perfect for St. Patrick’s Day or any day of the year.
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7. ## **Ingredients for Low-Calorie Irish Colcannon Vegetables**
8. - 2 medium-sized **potatoes** (about 300g, peeled and cubed)
9. - 1 cup **cauliflower florets** (for a low-calorie potato substitute)
10. - 1 cup **kale** or **green cabbage** (finely chopped)
11. - 1 small **leek** or ½ cup **onion** (finely chopped)
12. - 1 clove **garlic** (minced)
13. - ½ cup **low-fat milk** or **unsweetened almond milk**
14. - 1 tablespoon **olive oil** or **light butter**
15. - Salt and pepper to taste
16. - Optional: 1 tablespoon **fresh parsley** or **chives** (chopped, for garnish)
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20. ## **Step-by-Step Instructions**
22. ### **Step 1: Prepare the Vegetables**
23. 1. Peel and cube the potatoes into small, even-sized pieces for quicker cooking.
24. 2. Wash and chop the cauliflower florets, kale (or cabbage), and leek (or onion). Set aside.
26. ### **Step 2: Cook the Potatoes and Cauliflower**
27. 1. In a large pot, add the cubed potatoes and cauliflower florets. Cover with water and add a pinch of salt.
28. 2. Bring to a boil over medium-high heat, then reduce to a simmer. Cook for 12-15 minutes or until the potatoes and cauliflower are fork-tender.
29. 3. Drain the water and set aside.
31. ### **Step 3: Sauté the Greens**
32. 1. Heat olive oil or light butter in a large skillet over medium heat.
33. 2. Add the chopped leek (or onion) and minced garlic. Sauté for 2-3 minutes until softened.
34. 3. Add the kale or cabbage and cook for another 5-7 minutes until tender. Season with salt and pepper to taste.
36. ### **Step 4: Mash the Potatoes and Cauliflower**
37. 1. Return the cooked potatoes and cauliflower to the pot. Mash them using a potato masher or fork until smooth.
38. 2. Gradually add the low-fat milk or almond milk, stirring until the mixture reaches a creamy consistency. Avoid over-mashing to keep the texture light.
40. ### **Step 5: Combine and Serve**
41. 1. Add the sautéed greens to the mashed potato-cauliflower mixture. Stir well to combine.
42. 2. Taste and adjust seasoning with salt and pepper if needed.
43. 3. Garnish with fresh parsley or chives for a pop of color and flavor.
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47. ## **Tips for a Perfect Low-Calorie Colcannon**
48. - **Boost Nutrition:** Add a handful of spinach or broccoli for extra vitamins and fiber.
49. - **Make it Creamier:** Use Greek yogurt instead of milk for a tangy, protein-rich twist.
50. - **Storage:** Store leftovers in an airtight container in the fridge for up to 3 days. Reheat gently on the stovetop or in the microwave.
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54. ## **Why This Recipe Works**
55. This low-calorie Irish colcannon vegetables recipe is a healthier take on the classic dish. By incorporating cauliflower, you reduce the calorie count while maintaining a creamy texture. Kale or cabbage adds fiber and essential nutrients, making this dish both satisfying and nutritious. Perfect for weight watchers or anyone looking to enjoy a lighter version of comfort food.
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59. ## **Nutritional Benefits**
60. - **Low in Calories:** Cauliflower and kale are low-calorie, nutrient-dense ingredients.
61. - **High in Fiber:** Promotes digestion and keeps you full longer.
62. - **Rich in Vitamins:** Packed with vitamins A, C, and K from the greens.
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66. Enjoy this low-calorie Irish colcannon vegetables recipe as a side dish or a main meal. It’s a wholesome, flavorful way to celebrate Irish cuisine while staying on track with your health goals!

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