Tag Archives: cabbage

Lo Mein

Panda Express’s lo mein is one of my favorite fast foods. A few weeks ago, I needed a quick dinner for my family on a night where I hadn’t planned ahead well. I realized quickly that I had most of the ingredients for lo mein already on hand. It was a great night, and much cheaper than running to my local restaurant. Enjoy!

Lo Mein (Serves 4)

Lo Mein

½ package whole wheat thin spaghetti
1 chicken breast, chopped
2 cloves garlic
1 inch ginger root, peeled and grated or minced small
½ large onion, sliced
1 rib celery, sliced
¾ cup julienne carrot
½ cabbage, shredded
1 zucchini, sliced
⅓ cup low sodium soy sauce
1 teaspoon brown sugar
dash sriracha

1. Cook pasta according to package directions, minus salt or oil. Drain and set aside.

2. Heat a large nonstick skillet or wok over medium high heat. Add chicken. Cook until done about 5-7 minutes. Remove to a plate.

3. Add garlic, ginger, onion, celery, and carrot to pan. Saute for 5-7 minutes, until vegetables are mostly softened. Stir frequently to prevent any burning. Add cabbage and zucchini. Cook 3-5 minutes more.

4. In a small bowl, combine soy sauce, brown sugar, and sriracha.

5. Add chicken and noodles to vegetables in skillet. Add soy sauce mixture. Stir and cook over heat until well combined, about 2 minutes. Serve hot.

Nutritional Information (Amount per serving):

Calories: 318
Protein: 27 g
Fat: 3 g
Saturated Fat: 1 g
Cholesterol: 50 mg
Carbohydrates: 50 g
Fiber: 9 g
Sodium: 853 mg

Source: adapted from several sources online

Leave a comment

Filed under Recipes

Grilled Fish Tacos with Spicy Slaw

On a recent trip to California, a couple family members and I branched out from the crowd going to the traditional chain restaurant. We found this little taco shack a few doors down that was phenomenal. They only served tacos and shakes, but they did both of those things incredibly well. We tried several different varieties, but my favorite was the fish taco.

I was so inspired that I came home and made some. While maybe not on the same level as the restaurant, these tacos were killer. I ate the leftovers for days as tacos, salads, quesadillas, etc. The slaw could really be served as a side on its own. The salsa you may recognize from my polenta poblanos; it is my favorite. Go fire up your grill and make these tacos. You won’t regret it.

Enjoy!

Grilled Fish Tacos with Spicy Slaw (Serves 4-6)

IMG_6420label

1 pound white fish (I used tilapia)
1 ½ teaspoons paprika
1 ½ teaspoons brown sugar
1 teaspoon dried oregano
¾ teaspoon garlic powder
¼ teaspoon salt
½ teaspoon ground cumin
¼ teaspoon chipotle chili powder (cayenne if you don’t have chipotle)
8-16 corn tortillas

1. Dry fish with a paper towel.

2. Combine paprika through chipotle chili powder in a small bowl. Rub evenly over fish. Let marinate for 15 minutes (optional.

3. Preheat grill to medium-high heat. Place fish onto hot grill. Grill for 4 minutes on the first side. Flip. Cook on second side until internal temperature reaches 145 degrees F. Remove from grill and let rest.

4. Grill tortillas until warmed on each side.

5. Flake fish into large chunks. Serve in warmed tortillas with slaw and salsa.

Spicy Slaw
¼ cup fat free sour cream
¼ cup plus 2 tablespoons chopped fresh cilantro, divided
2 tablespoons lime juice
1 jalapeño pepper, chopped (seeds and membranes removed per preference)
½ tablespoon sugar
2 tablespoons water, if needed
½ head of green cabbage, shredded or sliced thin
1 cup grated carrots
½ cup sliced red onion

1. Combine sour cream, 2 tablespoons of cilantro, lime juice, jalapeño, and sugar in a food processor or blender. Puree until smooth, adding water in small amounts as needed to thin to desired consistency.

2. Combine cabbage, carrots, onion, and remaining cilantro in a large bowl. Toss with dressing until well coated. Let sit for at least 30 minutes before serving.

Fresh Salsa
8 roma tomatoes, halved lengthwise
1 jalapeño pepper, halved lengthwise, seeds and membranes removed (to your heat preference)
1 large red onion, cut into wedges (sixths or eighths should work)
½ tablespoon olive oil
¼ cup cilantro
¼ teaspoon salt
¼ teaspoon garlic powder

1. Toss tomatoes, jalapeño, and red onion in olive oil. Grill on hot grill for 5-10 minutes per side, until nicely charred.

2. Puree tomatoes, jalapeño, onion, cilantro, salt, and garlic powder until desired salsa consistency. Chill before serving.

Nutritional Information (Amount per serving):

Calories: 288
Protein: 28 g
Fat: 5 g
Saturated Fat: 1 g
Cholesterol: 56 mg
Carbohydrates: 36 g
Fiber: 7 g
Sodium: 334 mg

Recipe Notes: The cook times for the fish anticipate a thinner fish fillet. If your fillets are thick or frozen, you will want to increase the time on the first side. Just check your temperature. The amount of tortillas you need depends on your preference and the durability of your tortillas. I find corn tortillas, even when warmed, to be a bit brittle. I served mine doubled up to help prevent taco breakdown. Be warned that this slaw really can get spicy, especially the longer that it sits. Also, it will seem like it doesn’t have enough dressing, compared to traditional slaw. You want a crunchy slaw on top of you taco, so slightly underdressing is good. Also, it will soften more the longer it sits. The slaw recipe will also make way more than 4-6 servings for tacos. If only used for tacos, it would probably serve 8-10. Enjoy it as a side dish on another day. Same with the salsa.

Source: Adapted from Cooking Light, Bobby Flay, Real Simple, and LoveOneToday.com

3 Comments

Filed under Recipes

Tangy Braised Cabbage and Asian Cabbage

Every year, cabbage goes on sale for a week or so in March, and most of us eat a little out of obligation on St. Patrick’s Day. Cabbage is a strong flavor, so it doesn’t usually come up as a favorite veggie for many. But it really can be delicious.

Like all cruciferous vegetables, cabbage needs to be handled carefully. You can’t overcook them or you will enhance the natural bitterness in these veggies. I’ve mentioned before how roasting helps to bring out their sweetness, with roasted cabbage and roasted brussel sprouts. But with spring in the air, you may be avoiding the oven like I am.

Here are two fast, stove-top ready cabbage dishes that have a nice, mild cabbage flavor enhanced with bold sauces. They are quick to prepare, and they were quick to disappear at my house. If you are looking for a slightly untraditional St. Patrick’s Day feast, these are the cabbages for you. Enjoy!

Tangy Braised Cabbage (Serves about 3)

IMG_6419label

½ tablespoon canola oil
½ large onion, sliced
1 cup low sodium chicken or vegetable broth
2 tablespoons horseradish or dijon mustard
½ small-medium green cabbage, sliced thin or shredded
1 tablespoon white vinegar

1. Heat oil in a large skillet that has a lid over medium-high heat. Saute onion for about 4 minutes, until beginning to soften.

2. Mix broth and mustard together. Add broth mixture and cabbage to skillet, tossing to combine with onions. Cover, and cook for 5 minutes.

3. Uncover pan, stir, and cook for 8 minutes or until cabbage is wilted to your preference, stirring occasionally. Stir in vinegar. Remove from heat. Serve immediately.

Nutritional Information (Amount per serving):

Calories: 88
Protein: 4 g
Fat: 3 g
Saturated Fat: less than 1 g
Cholesterol: 0 mg
Carbohydrates: 13 g
Fiber: 5 g
Sodium: 163 mg

Asian Cabbage (Serves about 3)

IMG_6293label

2 teaspoons lime juice
2 teaspoons brown sugar
1 teaspoon low sodium soy sauce
½ teaspoon sriracha
½ tablespoon sesame oil
½ small-medium green cabbage, sliced thin or shredded
2 tablespoons chopped fresh cilantro, optional

1. Combine lime juice through sriracha in a small bowl. Heat sesame oil in a large skillet over medium-high what. Add cabbage, and cook 7 minutes or beginning to brown.

2. Stir in juice mixture. Cook 4 minutes, stirring occasionally, or until cabbage is wilted to your preference. Stir in cilantro, if using. Serve immediately.

Nutritional Information (Amount per serving):

Calories: 71
Protein: 2 g
Fat: 2 g
Saturated Fat: less than 1 g
Cholesterol: 0 mg
Carbohydrates: 12 g
Fiber: 4 g
Sodium: 83 mg

Recipe Notes: I prefer my cabbage a little more crunchy, so I cooked it the amount specified. If you like a lot of crunch, slice it thicker or cook it less.

Source: slightly adapted from Cooking Light

Leave a comment

Filed under Recipes

Minestrone

If you asked me if I liked minestrone five years ago, I would have answered in the negative.  Outside of chili, tomato based soups just weren’t my thing.  Then one balmy June evening in Chicago, I went over to my best friend’s house to relax.  I was in the middle of moving and hadn’t been able to make myself dinner.  Rather than grab fast food, I just grabbed a bag of microwave popcorn to take with me.  When I asked her if I could make my “dinner”, she frowned and proceeded to take me back to her kitchen and ladle me up a big, steaming bowl of this minestrone.  I honestly didn’t want to eat it, but felt it would be rude not to, so I dug in.  My world was forever changed.

This minestrone is different than any most of you have had before.  There isn’t any pasta.  There are potatoes.  There are ridiculous amounts of vegetables, including cabbage.  And uncharacteristically for me, these vegetables are all cooked until very well done.  But this is the best minestrone I have ever tasted, hands down.  And as an added bonus, it tastes even better if it sits for a day or two in the fridge or longer in the freezer.  So go make a big pot today and save some for next week or next month!

Enjoy!

Minestrone (Serves at least 10)

IMG_6182label

2 tablespoons olive oil
1 cup chopped onion
1 cup diced carrot
1 cup diced celery
1 clove minced garlic or ¼ teaspoon garlic powder
1 (14 ounce) can cannelini beans, drained and rinsed well
1 bay leaf
1 sprig fresh thyme or ½ teaspoon dried thyme leaves
1 teaspoon Italian seasoning
2 (14 ounce) cans no salt added diced tomatoes
7 cups beef stock
2 cups diced potato
2 cups diced zucchini
2 cups shredded savoy cabbage

1. Heat oil in large stock pot. Add onion and cook until golden (about 5-7 minutes). Add celery and carrots; cook for about 5 minutes. Add garlic; sauté for 1 minute more.

2. Turn heat to low. Add beans, bay leaf, thyme, and Italian seasoning. Toss and let cook for 1 minute. Add tomatoes with juice and beef stock and bring to a boil.

3. Add in potato, zucchini, and cabbage. Turn down to a simmer. Let simmer for 2 hours. Remove bay leaf and thyme sprig before serving.

Nutritional Information (Amount per serving):

Calories: 102
Protein: 3.5 g
Fat: 3.2 g
Saturated Fat: less than 1 g
Cholesterol: less than 1 mg
Carbohydrates: 16 g
Fiber: 4 g
Sodium: 634 mg

Recipe Notes: You can use chicken or vegetable stock instead, but the flavor is definitely not as good. I also do not recommend a low sodium stock. I have a hard time finding savoy cabbage sometimes. I have used a napa cabbage with decent results. You use about half of either cabbage for the soup. I know it seems a really long time to cook the vegetables, but it helps the flavors blend. I have simmered this in the crockpot for 2-3 hours on high. It works, but doesn’t yield quite the same results. This really does freeze exceptionally well. I know the sodium is a bit high in the nutrient analysis. I have done several things to try and cut the sodium, but this is as far as I can go without sacrificing flavor.

Source: adapted from my friend’s mother-in-law’s recipe

Low-iodine adjustment: Use no salt added stock and no salt added beans. Add at least 1 teaspoon of non-iodized salt with stock. You may need to taste and adjust seasonings.

5 Comments

Filed under Recipes

Roasted Cabbage

Cruciferous vegetables – cabbage, kale, broccoli, cauliflower, and Brussel sprouts – don’t top many favorite foods lists, since they have strong flavors that are often bitter.  However, they are nutrition powerhouses – full of fiber, vitamins A and K, folate, potassium, and antioxidants.  Cruciferous veggies may even have anticancer effects.

I have found that a great way to overcome the bitter taste of many of these veggies is to roast them.  Roasting brings out the natural sugars in the vegetables, making them sweeter.  It also adds caramelization and a crispness, providing more flavor and texture.  Another bonus:  it is super easy.  Throw the veggies on a pan, put them in the oven, and come back in awhile.

I honestly dreaded St. Patrick’s Day as a kid because I knew my mom was going to make cabbage.  She always just put the cabbage in the crockpot with the corned beef.  Not my thing.  This year, I overcame all those bad memories and made this roasted cabbage.  So delicious – I even had seconds.

Roasted Cabbage (serves 4)

IMG_4979label

1 large head of cabbage
cooking spray
1/4 teaspoon salt
1/2 teaspoon sugar
1/4 teaspoon black pepper (to taste)

1. Preheat oven to 400 degrees. Line a baking sheet with aluminum foil.

2. Cut cabbage into quarters, with part of the core in each quarter. Cut each quarter into 4 slices or wedges. Try to keep some of the core in each wedge.

3. Arrange cabbage on baking sheet. Lightly spray with cooking spray. Flip over. Lightly spray again with cooking spray. Sprinkle with salt, sugar, and black pepper.

4. Roast in 400 degree oven for about 20 minutes, flipping about halfway through.

Nutritional Information (Amount per serving):

Calories: 86
Protein: 4 g
Fat: 1 g
Saturated Fat: 0 g
Cholesterol: 0 mg
Carbohydrate: 19 g
Fiber: 8 g
Sodium: 202 mg

Recipe Notes: This is a lot of cabbage for 4 people.  I didn’t end up with a bit of core in every piece for mine.  It still works if you can’t leave some core in each piece, but is a little harder to flip and to serve. The core may still be tough after it is cooked, so you don’t have to eat it.  If you are opposed to cooking spray, you could use olive or canola oil, but try to keep it to one tablespoon or less.  I had my pan on the bottom rack of the oven for the first 10 minutes, and I got great caramelization.  I moved it up for the second half of cooking, and I thought that worked well to finish cooking it through without burning.  If you want more caramelization, leave it lower in the oven, but keep an eye out for burning.

I served this with corned beef, roasted potatoes, and carrots.  I think it would also go well with fish or pork, especially dishes with Asian-inspired sauces.  I have also used this technique (minus the sugar) for broccoli and cauliflower with good results.

Source: adapted from Cook’s Illustrated

Low iodine adjustment:  Use non-iodized salt.

2 Comments

Filed under Nutrition, Recipes