Marge Perry, Newsday's weekly 3 Simple columnist, also writes, broadcasts, teaches and speaks about cooking, food and nutrition.
Irish or not, celebrate St. Patrick's Day on Sunday with these traditional dishes.
2 cups unbleached flour
2 cups stone ground whole wheat flour
1 teaspoon salt
1 teaspoon baking soda
2 tablespoons toasted
2 tablespoons bran
1 large egg, lightly beaten
2 teaspoons molasses
2 cups buttermilk
1/2 cup plus 1 tablespoon whole oats, divided
1/2 cup golden raisins
1. Preheat the oven to 450 degrees. Coat a flat baking pan with cooking spray.
2. Combine the white and wheat flours, salt, baking soda, wheat germ and bran in a large bowl.
3. In a separate smaller bowl, combine the egg, molasses and buttermilk. Make a well in the dry ingredients and pour the liquid mixture in the center. Stir until just combined. Add the 1/2 cup of oats and the raisins and again stir until just evenly distributed. The dough will be sticky.
4. Form into a 7-inch round (about 2 1/2 inches high) and place it on the prepared baking sheet. Score a 1/4-inch deep X in the top of the bread, sprinkle with the remaining 1 tablespoon of oats and bake for 15 minutes. Lower the oven to 400 degrees and bake another 25 minutes, or until the bread sounds hollow when knocked. Allow it to cool at least 30 minutes before slicing.
Makes 28 servings.
Nutritional analysis for each serving 95 calories, 4 g protein, 19 g carbohydrates, 2 g fiber, 1 g fat, 0 g saturated fat, 150 mg sodium
MUSTARD-CRUSTED CORNED BEEF AND CABBAGE
Accompany with boiled potatoes and additional mustard.
1 4-pound corned beef brisket, trimmed
2 cups coarsely chopped onion
3 carrots, cut in -inch chunks
3 celery stalks, chopped
5 teaspoons pickling spice
8 sprigs parsley
3 cups low-sodium
21/2 pounds green cabbage, cut in 1-inch strips
2 tablespoons country
2 tablespoons melted butter
1/2 cup seasoned bread crumbs
1. Combine the corned beef, onion, carrots, celery, pickling spice, parsley and broth in a large soup pot or Dutch oven. Add enough water to cover the meat by 2 inches; bring to a boil and immediately reduce heat to medium low, cover and simmer until the meat is tender, about 3 to 3 1/2 hours. Transfer the meat to a plate and cover with foil.
2. Strain the cooking liquid into a large bowl and discard vegetables. Return the liquid to the pot, add the cabbage and bring to a boil; reduce to a simmer, cover and cook until cabbage is tender, about 20 to 25 minutes. 3. Meanwhile, coat broiler pan with cooking spray and heat broiler. Transfer meat to prepared pan. Spread mustard over top surface. Combine melted butter and bread crumbs; press into mustard. Place under broiler (6 inches from the heat) until the topping is lightly browned, about 4 to 6 minutes. 4. Cut the meat into 1/4-inch slices and serve with the cabbage.
Makes 8 servings.
Nutritional analysis for each serving 362 calories, 23 g protein, 10 g carbohydrates, 3 g fiber, 24 g fat, 9 g saturated fat, 1436 mg sodium
IRISH POTATO SOUP
Sprinkle with any combination of these toppings: crumbled bacon, chopped scallion, shredded Irish Cheddar cheese. May be doubled to be a main course.
4 tablespoons butter, cut in bits
1 cup chopped onion
1 pound baking potatoes (about 2 medium),
peeled and thinly sliced
3 cups low-sodium
1/2 teaspoon salt
1/4 teaspoon pepper
1. Melt butter in soup pot over medium heat; add onion and cook, stirring occasionally, until onion is very soft, about 20 minutes. Add potato and broth, bring to boil and reduce to gentle simmer until potato is so tender it does not resist when pricked with a fork, 25 minutes.
2. Working in batches, puree the potato and broth in the food processor or blender. Return to the pot and stir in the salt and pepper.
Makes 4 servings.
Nutritional analysis for each serving 210 calories, 4 g protein, 23 g carbohydrates, 2 g fiber, 12 g fat, 7 g saturated fat, 351 mg sodium