Cabbage - Everything you need to know!
Everything you need to know about cabbage! The humble cabbage is a very versatile vegetable. It's great for coleslaw, but cabbage can bring so much more to your table. Some varieties are great sources of vitamin C.
A member of the Brassica family, cabbage is related to kale, broccoli and cauliflower. Botanical evidence suggests that cabbage has been cultivated for more than 4,000 years, originating in Turkey and Greece. Reportedly, Jacques Cartier, who planted it in Canada on his third voyage, circa 1541, first introduced it to North America. Get to know this leafy wonder by learning about the different types and preparation techniques.
Green Cabbage
The heart of any good coleslaw is shredded green cabbage, which, in the supermarket, looks similar to a head of iceberg lettuce - green, round and typically a little smaller than a volleyball. Green is the most common type of cabbage and is popular for its crunchiness and mild flavor. When looking for a head of green cabbage, look for one that is heavy for its size and has no discoloration.
Red Cabbage
This type adds a burst of color to any salad or stir-fry. Red cabbage takes longer to mature than green cabbage, so they usually are not as tender. This variety is perfect for serving raw in salads and slaws. The color in red cabbage can often run when cooked. Other foods will turn red and the cabbage will take on a bluish hue. This can be avoided by cooking with an acid such as lemon juice or vinegar.
Savoy Cabbage
Tender and sweet, Savoy cabbage is popular in Italian recipes and has a milder flavor than green cabbage. Look for heads with even green coloring and slightly cone-shaped leaves. The leaves should be crisp, not limp, and there should be no sign of browning. The firmer leaves work well when cooked in such dishes as cabbage rolls.
Napa Cabbage
Introduced into North America from China in the 1880's, Napa is also known as Chinese cabbage. It has long, oblong-shaped leaves that are flat and wide. The leaves are a pale green to greenish white in the center. It looks much like a head of romaine lettuce only more compact, with curly edges. Napa can be served cooked or raw and works particularly well in stir-fries and soups.
Brussels sprouts
Many kids turn their noses up at this miniature form of cabbage, but a little butter or a touch of salt is often the solution. In the supermarket, look for fresh, unfaded green color with no sign of yellowing. The heads should be dense and firm, the leaves unwilted.
Cabbage Cuts
For best chopping results, use a chef's knife and a very flat surface. Start by cutting one side off the cabbage. Then roll it over to sit on the flat side. Cut around the tough core, which is not eaten. Cut off the top, then the sides around the core. Finally, chop, grate or shred the remaining wedges of cabbage.
Cabbage Measurements
1/4 pound cooked cabbage equals one serving
One medium head (about two pounds) cabbage equals four to six servings or six to eight cups shredded
Storing
Store all varieties of cabbage tightly wrapped in the refrigerator for up to one week.
Recipes:
Sweet-Sour Cabbage
*To reduce foam for accurate measurement, use Coca-Cola at room temperature and stir rapidly.
Ingredients
About 1.5 pounds red or green cabbage
Two medium apples
1/2 cup Coca-Cola
2 tablespoons vinegar
2 tablespoons brown sugar
2 tablespoons bacon drippings
1 teaspoon salt
1/2 to 1-teaspoon caraway seeds
Directions
Coarsely shred or cut cabbage (should measure 3-cups). Core and dice unpeeled apples. In pan, toss together all ingredients. Cover, simmer until cabbage is tender, about 25 minutes; stir occasionally.
Recipe makes four (1/2-cup) servings.
Print this recipe
Caraway Red Cabbage
Ingredients:
2/3 cup blanched whole almonds, toasted
One (8 ounce) package semisweet baking chocolate
1/3 cup reduced-calorie margarine
1-1/4 cup all-purpose flour
1 cup sugar
2 tablespoons amaretto
1 teaspoon baking powder
1/2 teaspoon salt
1/2 cup egg substitute
Directions:
In a large saucepan, saute onion in butter until tender. Add water, vinegar, caraway seeds, salt and cabbage. Cover and simmer for 30 minutes, stirring occasionally. Stir in sugar substitute.
Nutrition information per serving:
Calories, 31
Fat, 1g
Cholesterol, 3mg
Sodium, 141mg
Carbohydrate, 5g
Fiber, 2g
Protein, 1g
Diabetic Exchange: 1 vegetable
Print this recipe
Au Gratin Cabbage
Ingredients:
2 cups shredded cabbage
1/2 cup grated carrot
1/4 cup chopped green onions
One egg
1/2 cup fat free milk
3 tablespoons shredded Swiss cheese
1/4 teaspoon seasoned salt
1 tablespoon minced fresh parsley
1 tablespoon shredded Parmesan cheese
Directions:
In a skillet coated with nonstick cooking spray, saute the cabbage, carrot and onions until crisp-tender. Transfer to a greased shallow 1-quart baking dish. In a bowl, combine the egg, milk, Swiss cheese and seasoned salt. Pour over the vegetables. Sprinkle with parsley and Parmesan cheese. Bake, uncovered, at 350-degrees for 30 to 35 minutes or until a knife inserted near the center comes out clean.
Recipe makes two to three servings.
Print this recipe
Cabbage and Pears
Pears give this side dish a creamy sweetness. Serve it with a rotisserie chicken and mashed potatoes if desired.
Ingredients:
2 tablespoons margarine
One small savoy or napa cabbage, shredded
Two ripe but firm Bosc or Anjou pears
1/2 teaspoon sugar
Salt and pepper to taste
Directions:
Melt 1-tablespoon of margarine in a nonstick skillet over low heat. Add the shredded cabbage and toss to coat with margarine. Cover and simmer for ten minutes. Remove from heat.
While the cabbage is cooking, peel, halve and core the pears. Slice pears thinly. Melt remaining margarine in a skillet over high heat. Add the pears and sugar. Cook for 30 seconds.
Stir the pears into the cabbage. Season with salt and pepper.
Tip: Choose cabbage heads that are heavy for their size. The leaves should be crisp and tightly packed.
Notes: Discard outer leaves, core and finely shred the cabbage.
Remember that cabbage should be cooked until it is just tender.
Overcooked cabbage will be soggy and can have a strong acid taste.
Recipe makes four servings.
Nutritional information per serving:
Calories, 147
Fat, 7g
Cholesterol, 0mg
Sodium, 99mg
Carbohydrate, 23g
Fiber, 6g
Protein, 3g
Print this recipe
Russian Beef and Cabbage Stew
Ingredients:
One 2-pound boneless chuck roast, trimmed and cut into 1-inch cubes
1 teaspoon salt
1/4 teaspoon freshly ground pepper
2 cups chopped onion
One small head cabbage (about 1-1/2 pounds), shredded
One 28-ounce can tomato puree
One 28-ounce can diced tomatoes
1-1/2 cups sliced carrots
1 cup diced green bell pepper
1/4 cup packed brown sugar
1 cup plain low-fat yogurt
Directions:
Season the meat with salt and pepper; place in a large pot
or Dutch oven. Add the onions and enough water to cover the
meat (about 2 quarts). Bring to a boil, reduce the heat,
cover, and simmer one hour.
Add all the remaining vegetables and the brown sugar. Cover
and simmer two hours longer.
Skim the fat from the top of the stew with a spoon. Serve the
stew in bowls, each topped with one rounded tablespoon of yogurt.
Recipe makes about 3-quarts (ten servings).
Nutritional information per serving (about 1-1/4 cups):
Calories: 223
Fat: 5g
Cholesterol: 53mg
Sodium: 527 mg
Carbohydrate: 25g
Fiber: 5g
Protein: 21g
Diabetic Exchanges: 1 Starch, 2 Vegetable, 2 Very Lean Meat, 1/2 Fat
Print this recipe
See also:
Beneficial Byte: Cabbage
|
|
|
|
