Rae Udy

RECIPES: Barley Stew and Irish Herb Potato Cakes topped with Sour Cream Sauce

By Rae Udy

Celebrate St. Patrick’s Day this year by cooking up some authentic Irish specialties. These traditional recipes have slimmed down for today’s lighter eating style.
Is there anything more Irish than Barley Stew? This little used grain is a nutritional powerhouse and has a sweet, nutty taste. One cup of uncooked barley has over seventeen grams of protein with only a trace of fat and is also a good source of calcium, niacin and iron.
Irish Herb Potato Cakes topped with Sour Cream Sauce is a hearty main dish from the Emerald Isle. One serving provides six grams protein, 36 percent Daily Value for vitamin C and six percent DV for iron. Potatoes contain as much potassium as bananas, broccoli or spinach. Most potatoes average about 100 calories each and contain no fat.
Go for the emerald green this year by striving to eat more vegetables and whole grains.
SOURCE:
www.potatoes.com/Nutrition.cfm

BARLEY STEW
8 cups cold water
2 cups uncooked pearl barley
1 small onion, peeled and cut into quarters
4 carrots, peeled and sliced into one inch pieces
2 red potatoes, washed and quartered (do not peel)
1 celery stalk, ribbed and sliced thin
1 Tablespoon fresh parsley, minced
½ (one-half) teaspoon dried basil
½ (one-half) teaspoon salt
Bring water to boil in a large soup pot. Add all ingredients and bring back to boil. Reduce heat and simmer for one hour. Ladle into soup bowls and garnish with hot sauce or low-fat yogurt. Yields eight servings.

IRISH POTATO CAKES WITH SOUR CREAM SAUCE
1 ¼ (one and one-quarter) pound potatoes, peeled and cut into 1-inch pieces (about 4 medium potatoes)
3 tablespoons unsalted butter
3 tablespoons milk
½ (one-half) teaspoon minced garlic
½ (one-half) teaspoon salt
¼ (one-quarter) teaspoon black pepper
¼ (one-quarter) cup grated cheddar cheese
¼ (one-quarter) cup sliced green onions with tops
½ (one-half) cup bread crumbs
4 tablespoons vegetable oil
SOUR CREAM SAUCE:
½ (one-half) cup low-fat sour cream or soy sour cream
2 tablespoons chopped green with tops
½ (one-half) teaspoon minced garlic
½ (one-half) teaspoon lemon juice
few drops hot pepper sauce
½ (one-half) teaspoon salt
¼ (one-quarter) teaspoon black pepper
1 pinch cayenne pepper

In a medium covered saucepan, cook potatoes in two inches of boiling water for 12 to 15 minutes or until tender. Drain well. With electric hand mixer or potato masher, mash potatoes until smooth. Beat in butter, milk and garlic until blended. Season with salt and pepper. Allow potatoes to cool completely. Add cheese and green onions to potato mixture. To form potato cakes, shape one-half cup portions of potato mixture into patties. Coat on all sides with bread crumbs. Place on wax paper-lined baking sheet and refrigerate at least one hour. In heavy non-stick skillet, heat oil over medium heat. Add potato cakes and cook about five minutes, turn once, cook until golden on both sides. Place on serving platter and top each potato cake with one tablespoon Sour Cream Sauce. Yields six servings.
Sour Cream Sauce: In mixing bowl, gently whisk together all sauce ingredients. Refrigerate until ready to serve as sauce or dip. Makes about one-half cup.