Twist on traditıon
3 classic St. Patrick's Day dishes, lightened up
Baked corned beef & cabbage
Corned beef is brisket that has been pickled in spices for days, but it is often high in sodium. To help control the salt level, we use pickling spice — a blend featuring mustard seed, coriander and black pepper — to achieve a similar flavor. A medley of cabbage, potatoes and carrots rounds out the dish for a hearty, cozy meal.
Servings: 8
Ingredients
■1 (2 ½ pound) boneless beef shoulder pot roast, trimmed
â– 1 tablespoon neutral oil, such as canola or avocado
â– 2 tablespoons pickling spice, ground
■1 ¾ teaspoons salt
■1 ½ pounds Savoy or green cabbage (about ½ medium head), cored and cut into 2 ½-inch chunks
■1 ½ pounds baby red potatoes, scrubbed and halved
â– 1 pound carrots, scrubbed and cut into 2-inch pieces
â– 1 cup unsalted beef stock
■1 ½ tablespoons stone-ground Dijon mustard
Directions
Preheat oven to 325 F. Place beef on a large sheet of heavy-duty foil. Rub evenly with oil. Sprinkle evenly with pickling spice and salt. Wrap the foil completely around the beef; place in a large roasting pan. Bake for 1 hour.
Remove the pan from the oven; carefully remove the foil, allowing the drippings to fall into the pan. Nestle cabbage, potatoes and carrots in the pan around and under the beef. Drizzle stock over the vegetables. Cover the pan with foil. Return to the oven; bake until the vegetables are tender and an instant-read thermometer inserted in the thickest portion of the beef registers 200 F, about 1 hour.
Remove from the oven; carefully transfer the beef to a cutting board. Let stand for 10 minutes. Slice the beef thinly; serve with the vegetables and mustard. Spoon the pan drippings over the vegetables and meat, if desired.
Nutrition per serving: 311 calories, 10 g total fat, 3 g saturated fat, 84 mg cholesterol, 26 g carbohydrates, 5 g fiber, 6 g total sugars, 31 g protein, 705 mg sodium, 634 mg potassium, 4 mg iron, 66 mg calcium, 54 mcg folate, 39 mcg magnesium, 8 mcg zinc, 9492 IU vitamin A, 3 mcg vitamin B12, 53 mg vitamin C, 5 IU vitamin D, 1 mg vitamin E, 75 mcg vitamin K.
— Julia Levy
Irish soda bread with raisins
In this healthy whole-wheat Irish soda bread recipe, the addition of fruit and caraway seeds is often referred to as "spotted dog," but you can omit them if you prefer a more traditional Irish soda bread. Baked in a skillet, this crowdpleasing bread is delicious eaten warm with a pat of butter.
Servings: 12
Ingredients</p>
â– 1 tablespoon unsalted butter
■4 ½ cups white whole-wheat flour
■½ cup currants
■½ cup golden raisins
â– 1 tablespoon caraway seeds
â– 1 teaspoon baking soda
â– 1 teaspoon kosher salt
■2 ¼ cups buttermilk
Directions
Preheat oven to 425 F.
Warm a 9-inch cast-iron skillet in the oven for 5 minutes. Remove the pan from the oven and add butter, swirling to coat the bottom and sides.
Combine flour, currants, raisins, caraway seeds, baking soda and salt in a large bowl. Gradually add buttermilk, stirring just until the flour is fully incorporated. Do not overmix. The dough should be sticky and a little shaggy.
Transfer the dough to the prepared pan, using a spatula to spread it evenly. It's OK if it doesn't reach all the way to the sides. Use a sharp knife to score a deep X in the top of the loaf.
Bake until cooked through and golden brown, about 40 minutes. Let cool in the pan for 5 minutes, then transfer to a wire rack to cool for at least 30 minutes before slicing.
Nutrition per serving: 214 calories, 2 g total fat, 1 g saturated fat, 4 mg cholesterol, 45 g carbohydrates, 5 g fiber, 10 g total sugars, 8 g protein, 354 mg sodium, 235 mg potassium, 6 mg iron, 3 mcg folate, 66 mg calcium, 58 IU vitamin A, 1 mg vitamin C.
— EatingWell Test Kitchen
Irish beef stew
If you're looking for a healthy beef stew recipe that delivers on comfort, look no further. Make this Irish beef stew recipe with Guinness — a dark, malty Irish stout — to keep it authentic. Serve with a side of Irish soda bread to sop up the leftovers.
Servings: 6
Ingredients
■2 ¼ pounds boneless chuck roast, trimmed and cut into 1 ½-inch pieces
■¾ teaspoon salt
■½ teaspoon ground pepper
â– 2 tablespoons canola oil, divided
â– 1 small yellow onion, chopped
â– 3 medium carrots, diagonally sliced into 1-inch pieces
â– 3 stalks celery, cut into 1-inch pieces
â– 1 tablespoon tomato paste
â– 1 (12-ounce) bottle stout beer (such as Guinness)
â– 2 teaspoons chopped fresh thyme
â– 4 cups low-sodium beef broth
■1 ½ pounds baby Yukon Gold potatoes, halved
â– 2 tablespoons cornstarch
â– 2 tablespoons cold water
â– 2 tablespoons chopped fresh flat-leaf parsley, plus more for garnish
Directions
Sprinkle beef all over with salt and pepper. Heat 1 tablespoon oil in a large heavy pot over medium-high heat. Add half of the beef; cook, turning to brown on two or three sides, about 3 minutes per side. Transfer the browned beef to a bowl; repeat the process with the remaining beef and 1 tablespoon oil.
Add onion, carrots and celery to the drippings in the pot; cook, stirring often, until the vegetables begin to soften, about 4 minutes. Add tomato paste; cook, stirring constantly, for 1 minute. Add beer and thyme; cook, scraping the bottom of the pot to release any browned bits, until the liquid is slightly reduced, about 2 minutes. Add broth and the beef (with any accumulated juices in the bowl); bring the mixture to a boil over medium-high heat. Reduce heat to medium-low; cover and cook until the beef is mostly tender, about 1 hour, 10 minutes. Stir in potatoes; cover and cook until the beef and potatoes are tender, 15 to 20 minutes.
Whisk cornstarch and cold water in a small bowl. Increase heat to high; add the cornstarch mixture and cook, stirring constantly, until thickened, about 2 minutes. Remove from heat; stir in parsley. If desired, garnish with additional parsley.
Nutrition per serving: 405 calories, 12 g total fat, 3 g saturated fat, 102 mg cholesterol, 32 g carbohydrates, 4 g fiber, 4 g total sugars, 37 g protein, 704 mg sodium, 904 mg potassium, 4 mg iron, 39 mcg folate, 50 mg calcium, 5347 IU vitamin A, 14 mg vitamin C.
— Karen Rankin
