Mar 12, 2015 4:00 PM

Author: Office of Public Affairs


St. Patrick’s Day is just around the corner. Ditch the green food coloring this year and opt for healthier versions of traditional Irish fare. Try these three easy recipes. 

Irish Soda Bread

This Irish soda bread makes a great breakfast treat. Or omit the raisins and sugar, and add caraway seeds for bread that’s perfect for dinner.

Ingredients

1½ cups all-purpose flour
1½ cups whole-wheat flour
1½ teaspoons baking soda
1 teaspoon salt
4 tablespoons sugar
1½ cups 1% buttermilk
⅔ cup raisins 

Preparation

  1. Preheat oven to 375.
  2. Whisk dry ingredients in a large bowl. Slowly add buttermilk, stirring until a soft dough is formed.
  3. Add raisins, and lightly knead the dough on a floured surface for about a minute. Form into a round, slightly flattened shape.
  4. Place dough on a cookie sheet covered with parchment paper.
  5. Using a sharp knife, make an “x” on the top of the dough, about ½-inch deep. Bake until golden brown, about 40 minutes.

Nutrition

Per 2-ounce serving (makes 15 servings): 124.5 calories; 0.5 g fat; 27 g carbohydrates; 3.8 g protein; 1.7 g fiber.

Source: skinnytaste.com

Corned Beef Hash and Eggs

Corned beef hash can be a great way to kick off St. Paddy’s Day, but it’s typically a diet-buster. This recipe, however, has about a third of the calories than restaurant-style corned beef hash and eggs.

Ingredients

2 teaspoons canola oil
1 large onion, chopped
4 cups cooked potatoes, diced
1 cup lean corned beef brisket, chopped
½ cup reduced-sodium chicken broth
1/4 cup fresh parsley, chopped
Salt and pepper, to taste
4 large eggs

Preparation

  1. In a large cast-iron skillet, heat oil over medium-high heat.
  2. Add onion and sauté until it starts to brown, about eight minutes.
  3. Stir in potatoes and cook for eight more minutes.
  4. Stir in corned beef and broth, cooking until liquid is absorbed, about eight more minutes.
  5. Add parsley and season with salt and pepper.
  6. Meanwhile, bring a large skillet filled with 2 inches of salted water to a gentle simmer. Break eggs, one at a time, onto a saucer and slide into the simmering water. Poach eggs until slightly firm, about five minutes.
  7. Divide hash among four plates, topping each with one egg.

Nutrition

Per serving (makes four servings): 320 calories; 13 g fat; 240 mg cholesterol; 36 g carbohydrates; 15 g protein; 3 g fiber; 493 mg sodium; 695 mg potassium.

Source: eatingwell.com

Irish Lamb Stew

Prepare this simple dish in the morning and forget about it. Eight hours later, you’ll have a tender, juicy and surprisingly low-calorie dinner that is sure to be a crowd pleaser.

Ingredients

2 pounds boneless leg of lamb, trimmed and cut into 1-inch pieces
1¾ pounds white potatoes, peeled and cut into 1-inch pieces
3 large leeks (white part only), washed and thinly sliced
3 large carrots, peeled and cut into 1-inch pieces
3 stalks celery, thinly sliced
1 (14-ounce) can reduced-sodium chicken broth
2 teaspoons fresh thyme, chopped
1 teaspoon salt
1 teaspoon freshly ground pepper
¼ cup fresh parsley leaves, chopped

Preparation

  1. Combine all ingredients except parsley in a 6-quart slow cooker.
  2. Put the lid on and cook on low until the lamb is fork-tender, about eight hours.
  3. Stir in parsley before serving. 

Nutrition

Per 1-cup serving (makes eight servings): 266 calories; 7 g fat; 65 mg cholesterol; 27 g carbohydrates; 0 g sugar; 23 g protein; 4 g fiber; 427 mg sodium; 803 mg potassium.

Source: eatingwell.com

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