Colcannon
A traditional old-world dish of creamed kale, leeks and potatoes


4 medium or 3 large potatoes
3½ C chopped kale (one bunch)*
3 leeks
1 onion
1/3 C non-fat Soy Moo or any low-fat soy or rice milk
¼ C fresh parsley, chopped
salt and freshly ground pepper to taste

Cut up the potatoes and steam until soft ( potatoes can be microwaved in a bowl with a little water for about 15 minutes). Meanwhile, chop the onion and saute in a non-stick pan with a little water (no oil). Chop and wash the kale, and when the onion is soft, add the kale to the skillet; cover and let the kale steam in the water that stays on the leaves after washing. When the potatoes are done, drain if necessary and mash (with or without the skin, as you prefer). Mix in the soy or rice milk, parsley, and salt and pepper to taste, combine with the kale and onions, and serve. 3 large or 4 medium servings

* If kale is hard to find, most greens (mustard, turnip, collard), boy choy or choy sum can be used. Green or red cabbage is also a traditional colcannon ingredient.

3 servings, each: Calories 262, Fat 1.2 g. (4% cff), Carbohydrate 57.6 g., Protein 8.3 g.

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