Healthy Colcannon

Healthy Colcannon
Thinkstock/Monkey Business

Not only was this traditional dish a treat for the people of Ireland, but it was said to satiate the fairies and goblins that roamed the evergreen hills. Traditionally, trinkets (like a sixpence for wealth or a ring for marriage) were hidden inside dishes of colcannon that, when found by a diner, would indicate what the year held in store for them. The traditional recipe is a flavorful blend of potato, cabbage, and kale, but ours takes on a healthier theme, using cauliflower instead of potatoes.  

6
Servings
188
Calories Per Serving
Deliver Ingredients

Ingredients

  • 1 head cauliflower
  • 4 Tablespoons butter, separated
  • 1/2 Cup cream cheese, softened
  • 2 Tablespoons sour cream
  • 1 medium onion, diced
  • 1 Teaspoon garlic powder
  • 1/2 Cup lightly packed dried kale
  • 1 Teaspoon dried parsley
  • 4 Tablespoons light half-and-half
  • Salt and pepper, to taste

Directions

Separate the cauliflower into florets and coarsely chop them with the core.

Bring a large pot of salted water to a boil. Add the cauliflower and cook until tender, about 5 minutes.

Drain the cauliflower and pat dry.  Using an electric mixer, blend the cauliflower, 2 tablespoons of the butter, the cream cheese, sour cream, onions, garlic powder, kale, and parsley. Season with salt and pepper, to taste. While blending, slowly add the half-and-half until the desired texture is achieved.

Melt the rest of the butter and pour on top of the finished dish, letting the butter pool in the center. 

Healthy Shopping Tip

Choose raw fruits, vegetables, and meats, and unprocessed foods.

Healthy Cooking Tip

Substitute butter for olive oil, and bake, broil, or grill instead of fry.

Nutritional Facts

Total Fat
17g
25%
Sugar
4g
N/A
Saturated Fat
10g
50%
Cholesterol
47mg
16%
Protein
4g
7%
Carbs
8g
3%
Vitamin A
159µg
18%
Vitamin B12
0.1µg
1.8%
Vitamin B6
0.2mg
10.7%
Vitamin C
46mg
77%
Vitamin D
0.3µg
0.1%
Vitamin E
0.4mg
2.2%
Vitamin K
27µg
33%
Calcium
66mg
7%
Fiber
2g
9%
Folate (food)
60µg
N/A
Folate equivalent (total)
60µg
15%
Iron
0.6mg
3.4%
Magnesium
21mg
5%
Monounsaturated
4g
N/A
Niacin (B3)
0.6mg
2.8%
Phosphorus
86mg
12%
Polyunsaturated
0.7g
N/A
Potassium
363mg
10%
Riboflavin (B2)
0.1mg
6.7%
Sodium
356mg
15%
Trans
0.3g
N/A
Zinc
0.5mg
3.2%