St. Patrick's Day Recipes: Pot Roast, Fruit Studded Soda Bread, and Colcannon

Low Fat Slow Cooker Pot Roast

Beef is hardly the leanest of meats, but there are lean cuts (5 grams of fat or less per three ounce serving) which, eaten sparingly, can be part of an overall low fat diet. The problem with the leanest cuts of beef is that they're tough and chewy. What better way to enjoy the protein, vitamins and minerals that beef has to offer than to enjoy a slow cooked pot roast, which allows the beef to become amazingly tender.



Prep Time: 15 minutes


Cook Time: 9 hours


Total Time: 9 hours, 15 minutesIngredients:


•1 medium sweet onion, roughly chopped


•3/4 pound carrots, peeled and cut into thick chunks


•8 ounces sliced crimini mushrooms


•1 green bell pepper, deseeded and chopped


•2 pounds boneless beef round sirloin tip, trimmed of outer fat


•1 14.5-ounce can crushed fire-roasted tomatoes (I used Muir Glen)


•2 tsp Worcestershire Sauce


Preparation:


Coat the inside of a 4 quart slow cooker with nonstick cooking spray. Place chopped onions, carrots, mushrooms and green pepper inside.


Heat a large nonstick pan coated with cooking spray on medium high. Brown the roast for three minutes per side. Carefully remove and place in slow cooker on top of vegetables.


Pour canned tomatoes over meat and drizzle Worcestershire sauce on top. Cover and cook on low 7-9 hours.

Serves 6


Per serving: Calories 265, Calories from Fat 47, Total Fat 5.3g, (sat 1.6g), Cholesterol 91mg, Sodium 305mg, Carbohydrate 19.2g, Fiber 4.8g, Protein 35.3g



Low Fat Fruit Studded Soda Bread

For a slightly sweeter version of Irish soda bread on St. Patrick's Day, or for a quick and easy tea time bread any time of the year, here's a a yeast-free, egg-free, fruit-studded soda bread the whole family will enjoy.



Prep Time: 15 minutes


Cook Time: 45 minutes


Total Time: 60 minutesIngredients:


•3 1/2 cups all-purpose flour


•1 tsp salt


•1 1/2 tsp baking soda


•2 tsp sugar


•3/4 cup raisins


•3/4 cup golden raisins (sultanas)


•zest of 1 orange


•1 1/4 cups low-fat buttermilk


Preparation:


Preheat oven to 375 degrees.


Line a rimmed baking sheet with parchment paper or silicone mat.


In a large bowl, sift together flour, salt, baking soda and sugar. Stir in raisins, golden raisins, and orange zest.


Make a well in the center of the bowl and add one cup of the buttermilk. Use a fork to help form the dough. Gradually add remaining buttermilk until dough is slightly tacky.


On a floured surface, knead the dough for about 30 seconds, then transfer to lined baking sheet.


Flatten the dough to about an eight-inch disc. Take a sharp knife and score the dough in a cross shape.


Place in oven and bake for 40-45 minutes until golden, and until the bottom of the bread sounds hollow when tapped.


Serves 10-12.


Per 1/10th serving: Calories 256, Calories from Fat 8, Total Fat 0.8g (sat 0.3g), Cholesterol 2mg, Sodium 466mg, Carbohydrate 55.6g, Fiber 2.2g, Protein 6.5g


Colcannon

Colcannon is a perfect side dish for St. Patrick's Day. It's basically a mashed potato and cabbage dish, although many variations exist. I like to blend in milk-simmered leeks in this version. Other people swear by kale rather than cabbage, which may be more in keeping with tradition. Add a little nutmeg or mace if you have it.



Cook Time: 30 minutes


Total Time: 30 minutesIngredients:


•2 pounds potatoes, peeled and cut into pieces


•1 small cabbage, cored and chopped


•2 small leeks, white parts only, sliced


•1 cup fat-free milk


•4 ounces fat-free cream cheese, softened


•1/2 teaspoon white pepper


Preparation:


Boil potatoes in a large pot of water until tender, about 20-25 minutes. Meanwhile, in a second pot, boil or steam cabbage for 10 minutes or until tender. Drain, cover and set aside.


In a medium saucepan, simmer leeks in milk for 5 minutes. When leeks are soft, remove with a slotted spoon and put to one side, reserving the milk.


When potatoes are tender, drain well. Add half the milk used to simmer the leeks. Mash the potatoes until all the lumps have gone. Add cream cheese and white pepper then mash again until blended. Use remaining milk if needed. Stir in cabbage and leeks.


Serve immediately.


Serves 6-8


Per Serving: Calories 132, Calories from Fat 6, Total Fat 0.7g (sat 0.2g), Cholesterol 2mg, Sodium 113mg, Carbohydrate 25.3g, Fiber 4.2g, Protein 6.2g