Colcannon

1 Reviews
0% would make this recipe again

Colcannon is a traditional Irish dish. Usually composed of potatoes, green cabbage, onions, butter and milk, it makes for a rich side dish. Some of the butter has been replaced by olive oil in our recipe, to make it a little bit healthier.

Preparation : 15 min Cooking : 25 min
300 calories/serving
  • Can be done in advance
  • Can be frozen
  • Very easy
  • Gluten Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Vegetarian
  • Kid-friendly

Ingredients

2 potatoes, Russet or Idaho type 500 g
1 tbsp butter, unsalted 14 g
1/3 cup milk, partly skimmed, 2% 85 mL
1/2 tbsp olive oil 8 mL
1/8 green cabbage, thinly sliced 100 g
1/2 onions, thinly sliced 100 g
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]

Before you start

A food mill or a potato ricer will be very useful to purée the potatoes. A food processor cannot give the proper texture.

Method

  1. Prepare the vegetables: Thinly slice the onion and cabbage. Leaving the skin on, boil or steam the potatoes until very tender, about 20 -25 min. Drain well and peel.
  2. While the potatoes are cooking, heat the oil in a pan over medium heat. Add the onion and cook until golden, 3-4 min. Add the cabbage and cook until tender, about 10 min. Set aside.
  3. Meanwhile, in a microwave-safe bowl, pour in the milk with butter and microwave on medium-high for a couple tens of seconds until hot.
  4. Pass the potatoes through a food mill, then put the purée back into the pot used to cook the potatoes. Pour in the butter-milk mixture. Add more or less milk depending on how creamy you like your purée. Add the cabbage mixture, season with salt and pepper to taste, then mix well using a spatula.
  5. Reheat and serve warm.

Nutrition Facts Table

per 1 serving (330g)

Amount

% Daily Value

Calories

300

Fat

9 g

14 %

Saturated 4.5 g
+ Trans 0.4 g

24 %

Cholesterol

20 mg

Sodium

90 mg

4 %

Carbohydrate

49 g

16 %

Fibre

6 g

24 %

Sugars

7 g

Net Carbs

43 g

Protein

7 g

Vitamin A

12 %

Vitamin C

56 %

Calcium

10 %

Iron

17 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 2 ¾ servings
Grain Products : 0 serving
Milk and Alternatives : ¼ serving
Meat and Alternatives : 0 serving

Claims

This recipe is :
Free  :
Added Sugar
Excellent source of  :
Fibre, Folacin, Magnesium, Manganese, Potassium, Vitamin B6, Vitamin C, Vitamin K
Good source of  :
Iron, Niacin, Phosphorus
Source of  :
Calcium, Copper, Pantothenic Acid, Selenium, Vitamin A, Vitamin B1, Vitamin B12, Vitamin B2, Vitamin D, Vitamin E, Zinc
Low  :
Sodium

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 2 ½
Vegetables 1
Milk and Alternatives 0
Fats 1 ½

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Members' Reviews

1 Reviews (1 with rating only ) 0% would make this recipe again

This recipe is in the following categories

Potato | Side dishes | High Iron | Vegetarian | Halal | High Fibre | Low Sodium | Kosher