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Happy St. Patrick's Day! 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.


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


Before you begin: Wash your hands.

  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

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