Potato, Cabbage and Carrot Sauté
Mar 16, 2007 7:49:34 GMT -8
Post by jjg on Mar 16, 2007 7:49:34 GMT -8
Potato, Cabbage and Carrot Sauté
This is my take on Colcannon, a traditional Irish cabbage and potato dish. The original recipe is high in carbohydrates for a diabetic diet, but you can't have St. Patrick's Day without at least some potato. I substituted carrots for part of the potato, which reduced the carbs and added great color.-Suzanne Butler, culinary consultant
Prep Time: 20 minutes
Cook Time: 10 minutes
Serves: 4
Serving Size: 1 cup
Ingredients
1 teaspoon olive oil, extra virgin
1/2 cup onions, chopped
1 cup carrots, sliced, fresh, peeled
1 cup potatoes, diced
2 cups cabbage, shredded
1 tablespoon dill weed sprigs, fresh, chopped
1/2 teaspoon salt
1/4 teaspoon black pepper
Preparation
1. Heat the oil in a high-sided skillet on medium. Cook the onion until it starts to wilt, 2 minutes. Add the peeled, sliced carrots and cook 5 minutes, stirring often.
2. Stir in the peeled, diced potatoes, cabbage and dill. Add 1/4 cup water. Cover and cook 5 minutes or until all the vegetables are tender but still crisp and colorful. Add a little more water if the pan gets dry. Season with salt and pepper.
Diet Exchange
Vegetable: 1.0, Bread/Starch: 0.5
Nutrition Information
Amount Per Serving
Calories 70, Calories from Fat 10, Total Fat 1.5g, Saturated Fat 0g, Cholesterol 0mg, Sodium 320mg, Total Carbohydrate 14g, Dietary Fiber 3g, Sugars 4g, Protein 2g, Vitamin A 70%DV, Vitamin C 35%DV, Calcium 4%DV, Iron 4%DV
This is my take on Colcannon, a traditional Irish cabbage and potato dish. The original recipe is high in carbohydrates for a diabetic diet, but you can't have St. Patrick's Day without at least some potato. I substituted carrots for part of the potato, which reduced the carbs and added great color.-Suzanne Butler, culinary consultant
Prep Time: 20 minutes
Cook Time: 10 minutes
Serves: 4
Serving Size: 1 cup
Ingredients
1 teaspoon olive oil, extra virgin
1/2 cup onions, chopped
1 cup carrots, sliced, fresh, peeled
1 cup potatoes, diced
2 cups cabbage, shredded
1 tablespoon dill weed sprigs, fresh, chopped
1/2 teaspoon salt
1/4 teaspoon black pepper
Preparation
1. Heat the oil in a high-sided skillet on medium. Cook the onion until it starts to wilt, 2 minutes. Add the peeled, sliced carrots and cook 5 minutes, stirring often.
2. Stir in the peeled, diced potatoes, cabbage and dill. Add 1/4 cup water. Cover and cook 5 minutes or until all the vegetables are tender but still crisp and colorful. Add a little more water if the pan gets dry. Season with salt and pepper.
Diet Exchange
Vegetable: 1.0, Bread/Starch: 0.5
Nutrition Information
Amount Per Serving
Calories 70, Calories from Fat 10, Total Fat 1.5g, Saturated Fat 0g, Cholesterol 0mg, Sodium 320mg, Total Carbohydrate 14g, Dietary Fiber 3g, Sugars 4g, Protein 2g, Vitamin A 70%DV, Vitamin C 35%DV, Calcium 4%DV, Iron 4%DV