Sweet and sour cabbage comes from Germany and is a perfect accompaniment to grilled foods in late summer. I make a large batch on a cool morning, then serve it as a side dish straight out of the refrigerator all week. It's also wonderful served warm with grilled entrees.
3 tablespoons olive oil
½ cup thinly sliced yellow onion
5 c. sliced red cabbage
3 large tomatoes, coarsely chopped
2 tbsp. red wine vinegar
2 tsp. salt
1 tbsp. honey or sugar, or to taste
Heat oil in 10-inch nonstick skillet over medium-high heat. Add onion and cook until soft but not browned, stirring frequently, 5 to 7 minutes. Add cabbage and cook 5 minutes until soft, adding small amounts of water if mixture gets too dry.
Add tomatoes, vinegar and salt and simmer 15 minutes. Stir in honey. Adjust seasoning to taste. Serve hot or cold. Makes about 6 servings.
Each serving contains approximately 2 vegetable exch., 1½ fat exch.; 111 calories, 12 gm. carbohydrate, 2 gm. protein, 7 gm. fat (including 1 gm. sat. fat), 795 mg. sodium, 35 mg. calcium and 2 gm. dietary fiber.
Green Beans, Couscous and Red Cabbage I created this easy stir-fry for a rushed lunch one summer. The deep-red cabbage slices contrast beautifully with the crisp-cooked green beans.
1 tsp. olive or canola oil
4 green onions, sliced diagonally
2 c. sliced red cabbage
2 tbsp. water
½ c. diagonally sliced green beans
1 tbsp. chopped fresh parsley
1 c. uncooked couscous (cooked according to package directions)
Low-sodium soy sauce
Heat oil in 10-inch nonstick skillet over medium-high heat. Add onions and cook until lightly browned, stirring frequently, 5 to 7 minutes. Add cabbage and water and cook, covered, 2 minutes.
Add beans and parsley and cook, stirring, 1 minute until parsley wilts. Add cooked couscous and cook 1 minute. Season to taste with soy sauce. Makes 2 to 4 servings.
Each ¼ serving using 2 tsp. soy sauce contains approximately 1 bread/ starch exch., 79 calories, 14 gm. carbohydrate, 3 gm. protein, 1 gm. fat 210 mg. sodium, 39 mg. calcium and 2 gm. dietary fiber.
Picnic Coleslaw with Yogurt-Fennel Dressing Fennel seeds make this coleslaw a delicious and tangy surprise for a picnic menu. Let the salad dressing stand overnight to allow the fennel flavor to permeate.
¼ tsp. fennel seeds
¼ c. olive oil
¼ c. nonfat plain yogurt
2 tbsp. lemon juice
1 tsp. Dijon mustard
1 tsp. ketchup
1 tsp. minced fresh garlic
3 c. finely chopped green cabbage
3 c. finely chopped red cabbage
1/3 c. chopped green onions
Salt, freshly ground pepper
Place fennel seeds in mortar or spice grinder and crush. Combine in small jar with oil, yogurt, lemon juice, mustard, ketchup and garlic. Cap tightly and shake well. Refrigerate 8 hours to allow flavors to blend.
In large bowl, toss green and red cabbage and green onions. Add dressing and toss well. Season to taste with salt and pepper. Makes 6 servings.
Each serving contains approximately 1 vegetable exch., 2 fat exch.; 110 calories, 6 gm. carbohydrate, 2 gm. protein, 9 gm. fat (including 1 gm. sat. fat), 43 mg. sodium, 60 mg. calcium and 2 gm. dietary fiber.
