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St. Patrick’s Day Menu Makeover

St. Patrick’s Day is a time to wear green and to toast to your favorite Irish foods. But before you indulge, consider the following menu makeover ideas. While these small changes won’t compromise tradition, they will give your dishes a healthy twist.

Corned Beef and Cabbage
What exactly is corned beef anyway? Years ago beef was preserved using “corns” (English for small pieces) of salt that were rubbed over the surface of meat. Today, corned beef is typically a beef brisket cured in a brine of salt, water and seasonings. It is slowly braised along with cabbage.
 
In Ireland during the 1600s beef was considered expensive, so it was eaten for special holiday meals, such as Easter. Pork was actually the more popular meat. It wasn’t until the 19th century that cured beef became more popular, as Irish immigrants moved to North America where beef and salt were more affordable.
 
Makeover Tips
• Rinse brined meat to wash away excess salt.
• Remember that corned beef is not a low-calorie, lowfat meat, so keep portion control in mind. A recommended 3-ounce serving of beef is about the size of a deck of cards.   
• Cabbage is loaded with vitamins, including A, B-6 and C. So focus on eating a generous serving of cabbage with your corned beef.  

 

Irish Soda Bread
As the name suggests, the leavening ingredient in Irish soda bread is baking soda. In addition to other basic quick bread ingredients, soda bread also usually contains buttermilk and raisins or currants and sometimes caraway seeds. Before the bread is baked, the dough is slashed on top with a knife to form a cross. According to legend, the cross is thought to ward off evil.
 
Makeover Tips
• Substitute whole-wheat flour for half of the all-purpose flour in your recipe.
• If your recipe calls for one egg, use two egg whites or 1/4 cup of egg substitute instead.
• Choose lowfat buttermilk. Eight ounces has only 2 grams of fat.   
• Stir in some raisins, which are a source of iron and other important vitamins and minerals.

 

Irish Stew
This traditional stew is cooked slowly in a covered dish for several hours. Back as early as the year 1800, Irish stew was made over an open fire. The ingredients in traditional Irish stew include mutton (lamb), potatoes and onions that are covered with either water or stock.

Makeover Tips
• Use water or reduced-sodium broth for the cooking liquid in your stew.
• Trim any fat from the lamb. Or use lean beef instead.  
• Prepare the stew a day in advance. Refrigerate it overnight and skim off the fat once it’s chilled. Reheat and serve the following day.

 

 Chunks of Potato Soup

There’s no tastier way to warm up than with a bowl of hot, cheesy potato soup. This recipe cuts the fat by using nonfat milk and reduced-fat cheese. 

Prep time: 15 minutes

Cook time: 20 minutes

 

1 lb. potatoes, peeled and cubed (about 3 medium)

1 small onion, chopped

3 tbsp. trans fat-free margarine

3 tbsp. ShopRite flour

1/2 tsp. ground black pepper

1/4 tsp. crushed red pepper flakes

3 cups ShopRite nonfat milk

1 cup shredded reduced-fat Cheddar cheese

1 cup chopped lean ham or turkey ham

 

1. In large saucepan or stock pot combine potatoes and 2 cups water. Bring to boiling; reduce heat. Simmer, covered, 10 to 15 minutes or until potatoes are tender. Drain, reserving 1 cup cooking liquid. Set potatoes and reserved liquid aside.
2. In same pan, cook onion in margarine until tender, stirring often. Stir in flour, black pepper and red pepper flakes. Cook and stir over medium-low heat 1 minute.
3. Gradually stir in milk and reserved cooking liquid. Cook and stir over medium heat until boiling. Boil 1 minute.
4. Stir in potatoes, cheese and ham. Cook and stir over low heat until heated through and cheese is melted.

 

Makes 6 servings

Per serving: 212 calories, 23g carbohydrate, 15g protein, 2g fiber, 7g fat, 3g saturated fat, 0g trans fat, 30mg cholesterol, 504mg sodium