March 12, 2001
A taste of Ireland
Potato and Kale Casserole
1 Tbsp. oil
1 Tbsp. broth or water
2 c. cold fat free milk
2 Tbsp. all-purpose flour
1 small onion, coarsely chopped
2 cloves garlic, minced
2 c. cooked kale, chopped
1 Tbsp. chopped pecans (optional)
1/4 tsp. salt
1/4 tsp. white pepper
1/4 tsp. nut meg
1 large cooked potato, thinly sliced
1 Tbsp. plain bread crumbs
Preheat oven to 350 degrees. Lightly coat a medium-sized, shallow baking dish with cooking oil spray.
Combine oil, broth, milk and flour in a saucepan. Stir and blend until flour dissolves. Over medium heat, cook, stirring, about 5 minutes or until mixture boils and thickens. Remove from heat.
In skillet lightly coated with cooking oil spray, saute onion and garlic over medium heat, about 5 minutes. Stir onion mixture into milk mixture. Stir in kale, half the pecans (if using), salt, pepper and nutmeg. Spread a thin layer of kale mixture over bottom of baking dish. Alternate layers of potato slices and kale mixture until both are used up. Sprinkle top with bread crumbs and remaining pecans. Bake until heated through and top is golden, about 30 minutes.
Note: Frozen, thawed kale can be substituted for fresh, cooked kale, but drain well before using to remove excess water.
Makes 4 servings each containing 172 calories and 4 grams of fat.
Irish Buttermilk Scones
1-1/3 c. all-purpose flour
1/3 c. whole-wheat flour
2 Tbsp. sugar
1 tsp. baking powder
1/2 tsp. baking soda
1/2 tsp. salt
1 c. currants
1 tsp. caraway seeds
1 large egg beaten
3/4 c. low-fat or fat-free buttermilk
2 Tbsp. unsalted butter, melted
Preheat oven to 375 degrees. Coat a baking sheet with cooking oil spray.
In a large bowl, mix together all-purpose flour, whole-what flour, sugar, baking powder, baking soda and salt until well combined. Mix in currants and caraway seeds.
In a separate bowl, whisk together egg, buttermilk and butter.
Add liquid mixture to dry ingredients, mixing with a wooden spoon just until they are blended and form a fluffy, moist dough.
Using one-sixth at a time, transfer dough by spoonfuls onto the prepared baking sheet, spacing the 6 scones 3 inches apart. Bake scones 20-22 minutes or until scones are lightly browned on top and feel firm when pressed in the center. Transfer scones from pan to wire rack and cool slightly. Serve hot, accompanied by your favorite jam.
Makes 6 scones, each containing 211 calories and 5 grams of fat.
Lowfat Beef Stew
2 sheets (12x18-inches each) heavy duty aluminum foil
1/2 lb. boneless beef sirloin steak, 1/2-inch thick, fat trimmed
2 small red potatoes, cubed
1/2 package (from a 16 oz. package) peeled baby carrots
1/2 jar (from a 12 oz. jar) beef gravy
1/2 tsp. onion salt
1/4 tsp. back pepper
Preheat oven to 450 degrees or grill to medium high. Spray foil with nonstick spray. Cut steak in 1/2-inch cubes. Center half of beef, potaotes and carrots in an even layer on each sheet of aluminium foil. Spoon gravy over beef mixture; sprinkle with onion salt and pepper.
Bring up foil sides. Double fold top and ends to seal packet, leaving room for heat circulation inside.
Repeat to make two packets. Bake 30-35 minutes on a cookie sheet in oven or grill 14 to 16 minutes in covered grill. Stir before serving.
Makes 2 servings.
Nutrition per serving: 394 calories, 41 grams protein, 31 grams carbohydrate, 11 grams fat (25% total calories), 103 milligrams cholesterol, 5 grams fiber, 1,022 milligrams sodium.
Lemon Cornmeal Scones
2 Tbsp. sugar
1 tsp. grated lemon peel
1-1/2 c. all-purpose flour
1/2 c. yellow cornmeal
2 Tbsp. sugar
4 tsp. baking powder
1/2 tsp. salt
6 Tbsp. cold Butter, cut into 6 pieces
1/3 c. half and half
2 tsp. grated lemon peel
Stir together topping ingredients in small bowl. Set aside.
Heat oven to 400. Combine flour, cornmeal, 2 Tbsp. sugar, baking powder and salt in bowl; cut in butter with pastry blender until crumbly.
Combine half and half, 2 eggs and 2 tsp. lemon peel in small bowl. Stir into flour mixture just until moistened. Turn dough onto lightly floured surface; knead 5 to 8 times until smooth, adding more flour as necessary to keep dough from sticking to surface.
Pat dough onto 9-inch circle on greased baking sheet. Sprinkle evenly with topping. Cut into 8 wedges with knife; do not seperate wedges.
Bake for 15 to 20 minutes or until lightly browned. Cool 10 minutes. Carefully seperate scones.
Makes 8 scones
Nutrition: 250 calories, 5 g Protein, 32 g Carbohydrate, 1 g Dietary Fiber, 11 g Fat, 80 mg Cholesterol 490 mg Sodium
2 c. hot mashed potatoes (fresh or instant)
1 c, cottage cheese
2 Tbsp. chopped chives
1 Tbsp, butter
Add cottage cheese to hot potatoes. Put into a 1 qt. casserole. Sprinkle with chives and dots of butter. Bake at 350 for 20 minutes.
Makes 4-6 servings.