RECIPES: Shrimp and cabbage lo mein

SHRIMP AND CABBAGE LO MEIN

Serves 4.

Strips of sliced cabbage echo the shape of the noodles in this version of a familiar Chinese dish. Cooked briefly, the cabbage wilts slightly but keeps some crunch.

• 8 oz. linguine

• Coarse salt and ground pepper

• 1/4 c. soy sauce

• 1/4 c. rice vinegar

• 1/2 tsp. sugar

• 1/2 tsp. red-pepper flakes

• 1 tbsp. vegetable oil, such as safflower

• 1 lb. large shrimp, peeled and deveined

• 2 cloves garlic, minced

Directions

Cook linguine in a large pot of boiling salted water until al dente. Drain, return to pot and set aside. In a small bowl, combine soy sauce, vinegar, ginger, sugar and red-pepper flakes; set mixture aside.

While pasta is cooking, heat oil in a large skillet over medium heat. Add shrimp and half the garlic; season with salt and pepper. Cook, tossing frequently, until shrimp are opaque throughout, about 2 to 3 minutes. Transfer to a plate (reserve skillet).

Place cabbage, remaining garlic, and 1/2 cup water in skillet. Cook, stirring occasionally, until cabbage is crisp-tender, about 6 to 7 minutes. Add cabbage, soy-sauce mixture and shrimp to the pot with linguine and toss to combine.

Nutrition information per serving:

Carbohydrates63 gSaturated fat1 gCalcium113 mg

Protein24 gCholesterol107 mgDietary fiber7 g

Diabetic exchanges per serving: 4 bread/starch, 1 1/2 lean meat, 1/2 fat.

QUICK SAUERKRAUT

Makes 6 cups.

• 1/2 c. distilled white vinegar

• 1 tbsp. coarse salt

Directions

In a medium saucepan, combine cabbage, vinegar, salt and 11/4 cups water. Cover and cook over medium heat, stirring occasionally, until cabbage is tender, about 30 to 35 minutes. (If bottom of pan starts to brown, add 1/4 cup more water.) To store, refrigerate up to 2 weeks.

Nutrition information per serving of 1/2 cup:

Carbohydrates4 gSaturated fat0 gCalcium32 mg

Protein1 gCholesterol0 mgDietary fiber12 g

Diabetic exchanges per serving: 1 vegetable.

PIEROGI WITH SAUERKRAUT AND MUSHROOMS

Serves 4.

• 1 small onion, chopped

• Coarse salt and ground pepper

• 10 oz. white button mushrooms, trimmed and thinly sliced

• 2 c. Quick Sauerkraut (see recipe)

• 1 (1-lb.) pkg. frozen potato pierogi

In a large skillet, heat oil over medium heat. Add onion; season with salt and pepper. Cook, stirring occasionally, until onion starts to soften, about 4 to 5 minutes. Add mushrooms; cook, stirring occasionally, until browned, about 8 to 10 minutes. Add sauerkraut and cook until warmed through.

Cook pierogi according to package instructions; serve with sauerkraut and mushrooms.

Nutrition information per serving:

Calories230Fat9 gSodium730 mg

Carbohydrates30 gSaturated fat2 gCalcium60 mg

Diabetic exchanges per serving: 2 bread/starch, 2 fat.

CABBAGE AND FENNEL SLAW

Serves 4.

• 2 tbsp. sherry vinegar or cider vinegar

• 1 tbsp. olive oil

• Coarse salt and ground pepper

• 1 fennel bulb, with fronds

• 1/2 head green cabbage (about 1 lb.)

• 1/2 c. walnuts, coarsely chopped and toasted

Directions

Cut off and reserve 1/4 cup leafy fennel fronds; discard stalks. Using the large holes of a box grater, coarsely grate fennel bulb and cabbage. Transfer fennel fronds, fennel, cabbage and walnuts to bowl with dressing. Season with salt and pepper and toss to combine.

Nutrition information per serving:

Calories180Fat12 gSodium50 mg

Carbohydrates18 gSaturated fat1 gCalcium82 mg

Protein4 gCholesterol0 mgDietary fiber5 g

SWEET AND SOUR CABBAGE WEDGES

Serves 4.

• 2 tbsp. olive oil

• 1/2 head green cabbage (about 1 lb.), quartered through the core

• 1/2 c. cider vinegar

• Coarse salt and ground pepper

Directions

In a large skillet, heat oil over medium heat. Add cabbage and cook until golden brown, about 2 to 4 minutes per side. Add vinegar, sugar and 11/2 cups water; bring liquid to a simmer. Cook, turning once, until cabbage is tender (test by poking it with a knife) and liquid is syrupy, about 12 to 15 minutes. Season with salt and pepper.

Nutrition information per serving:

Calories113Fat7 gSodium21 mg

Protein1 gCholesterol0 mgDietary fiber2 g