Your healthcare news library

Posts tagged ‘Cabbage’

Creamy Ranch Slaw

Advertisements

Stir-Fried Tofu With Cabbage, Carrots and Red Peppers

This is a beautiful stir-fry using vegetables that are easy to keep on hand, as they all stay fresh for more than a week in the refrigerator.

12 ounces firm tofu, sliced about 1/4 inch thick

1 tablespoon low-sodium soy sauce (more to taste)

1 tablespoon Shao Hsing rice wine or dry sherry

2 teaspoons dark Asian sesame oil

1/4 teaspoon salt (more to taste)

1/4 teaspoon ground pepper, preferably white pepper

1/4 teaspoon sugar

2 tablespoons peanut oil or canola oil

1 tablespoon minced garlic

1 tablespoon minced ginger

1 medium carrot, cut in 1/4-by-2-inch matchsticks (about 1 cup julienne)

1 medium red bell pepper, cut in 1/4-by-2-inch matchsticks (about 1 cup julienne)

1 pound cabbage, cored and shredded

1/4 cup coarsely chopped cilantro (optional)

1. Place the tofu dominoes on paper towels. Place another paper towel on top and prepare the remaining ingredients.

2.  In a small bowl or measuring cup combine the soy sauce, rice wine or sherry, and the sesame oil. Combine the salt, pepper and sugar in another small bowl. Have all the ingredients within arm’s length of your pan.

3. Heat a 14-inch flat-bottomed wok or 12-inch steel skillet over high heat until a drop of water evaporates within a second or two when added to the pan. Swirl in 1 tablespoon of the oil by adding it to the sides of the pan and swirling the pan, then add the tofu. Reduce the heat to medium and stir-fry 1 to 2 minutes, until the tofu begins to brown. Add the garlic and ginger and stir-fry for no more than 10 seconds.

4. Swirl in the remaining oil and add the carrots, red pepper and cabbage. Turn the heat to high and stir-fry for 1 minute, or until the vegetables begin to soften. Add the salt, pepper and sugar, toss together and add the soy sauce mixture.  Stir-fry for 1 to 2 minutes, until the vegetables are crisp-tender. Stir in the cilantro, and serve with grains.

Yield: 4 servings.

Advance preparation: This is a last minute stir-fry, but you can have your ingredients prepared hours ahead of cooking.

Nutritional information per serving: 208 calories; 13 grams fat; 2 grams saturated fat; 5 grams polyunsaturated fat; 5 grams monounsaturated fat; 0 milligrams cholesterol; 14 grams carbohydrates; 5 grams dietary fiber; 279 milligrams sodium (does not include salt to taste); 10 grams protein

Variation: You can substitute chicken breast for the tofu. Slice it thin, across the grain. Add it to the hot wok in one layer and cook one minute without stirring, then stir-fry for another minute or two and remove from the pan. Add it back to the pan after you have stir-fried the vegetables for 1 minute and proceed with the recipe.

 

Read More :NYT

Baked Giant White Beans With Cabbage

This slow-baked bean and cabbage dish is luxurious in both taste and texture. The limas become soft and pillowy after their long, slow simmer, while releasing some of their starch into the bean broth; the cabbage sweetens over time and almost melts into the velvety broth. Baked beans with cabbage traditionally contain a ham bone or some salt pork for flavor, but I get that rich umami flavor with Parmesan rinds.

2 tablespoons extra virgin olive oil

1 large onion, chopped

1 large carrot, finely chopped

1 pound cabbage, cored and chopped or shredded

4 garlic cloves, minced

1 pound large white beans or dried lima beans

7 cups water

A bouquet garni consisting of 2 Parmesan rinds, 4 parsley sprigs, 2 thyme sprigs and a bay leaf

Salt and a generous amount of freshly ground pepper

1/4 cup chopped fresh parsley (more to taste)

1. Preheat the oven to 325 degrees.

2. Heat the olive oil over medium heat in a large, ovenproof casserole and add the onion and carrots. Cook, stirring often, until the onion is tender, about 5 minutes, and stir in the cabbage and half the garlic. Cook, stirring, for another 5 minutes, until the cabbage has wilted.

3. Add the beans, water, bouquet garni and salt and pepper. Bring to a simmer, cover and place in the oven. Bake 1 hour and add the remaining garlic; taste and adjust salt. Return to the oven and bake for another 1 to 1 1/2 hours, until the beans are very tender and creamy. Taste and adjust salt. Remove the bouquet garni. Stir in the chopped parsley. Serve hot or warm.

Yield: 6 servings.

Advance preparation: These will keep for about 4 days in the refrigerator. The starch from the beans will continue to thicken the broth, so they may require thinning with additional water when you reheat.

Nutritional information per serving: 331 calories; 5 grams fat; 1 gram saturated fat; 1 gram polyunsaturated fat; 3 grams monounsaturated fat; 0 milligrams cholesterol; 55 grams carbohydrates; 14 grams dietary fiber; 44 milligrams sodium (does not include salt to taste); 19 grams protein

Read More: NYT

Red Berry, Cabbage and Almond Smoothie

 

Another high-anthocyanin red smoothie, this one also delivers the benefits of red cabbage, a cruciferous vegetable high in antioxidant-rich sulfur compounds, and almonds, a very good source of manganese and vitamin E.

 

1/2 cup freshly squeezed orange juice

1 cup mixed frozen berries, preferably with some cherries included in the mix

1/2 cup chopped red cabbage (50 grams)

1 teaspoon honey

1/8 teaspoon cinnamon

2 or 3 drops almond extract (about 1/8 teaspoon)

6 almonds or 2 teaspoons raw almond butter

3 ice cubes

Place all of the ingredients in a blender and blend for 1 full minute. Pour into a glass, garnish with an orange slice and enjoy.

Yield: 1 generous serving.

Advance preparation: This is best enjoyed right away.

Nutritional information per serving: 200 calories; 5 grams fat; 0 grams saturated fat; 1 gram polyunsaturated fat; 3 grams monounsaturated fat; 0 milligrams cholesterol; 41 grams carbohydrates; 6 grams dietary fiber; 38 milligrams sodium; 4 grams protein

Read More: NYT

Tag Cloud