This week, Kimberly Proctor, the Mount Vernon Road Hy-Vee dietitian, offered two more cabbage recipes during KCRG-TV9ís midday newscast Wednesday.
The first is a deconstructed cabbage roll using green cabbage. Always economical, green cabbage always goes on sale around St. Patrickís Day.
Roasting the cabbage releases its natural sweetness and eliminates the lingering aroma that cabbage emits when it is cooked too long. Itís also worth noting that fresh, younger cabbage will produce less smell when cooked than an older cabbage that has been stored for a long time.
The second recipe uses red cabbage ó a low-calorie, nutrient-rich vegetable ó in a salad. One cup contains only 25 calories. All cabbage varieties provide a good source of vitamin C and fiber. Cabbage also is packed with phytochemicals known to be cancer-fighting and beneficial to heart and vision health.
Serves 3 to 4
1/2 head green cabbage, cut into wedges
1 to 2 tablespoons extra-virgin olive oil for brushing
Salt and pepper to taste
1 cup tomato sauce
2 tablespoons finely chopped onion
1 teaspoon minced garlic
1/4 teaspoon celery seed
1 teaspoon Italian seasoning
Preheat oven to 400 degrees. Place cabbage wedges on a parchment-lined baking sheet. Brush exposed sides of cabbage with olive oil, sprinkle with salt and pepper to taste. Bake 10 minutes.
In a small bowl, combine tomato, onion, minced garlic, celery seed and Italian seasoning. Brush tomato mixture over cabbage. Return to oven and cook 15 to 20 minutes more.
Source: Adapted from http://constantlycooking.wordpress.com
Serves 4 to 6
4 cups thinly shredded red cabbage
1/2 cup walnut halves
1/4 cup extra-virgin olive oil
1/4 cup red wine vinegar
2 teaspoons grainy Dijon mustard
1/4 teaspoon fresh black pepper
1/4 cup crumbled feta cheese
1/4 cup golden raisins
Place the cabbage in a mixing bowl and set aside. In a dry frying pan, toast the walnuts over low-medium heat until they are aromatic and just starting to brown.
Add olive oil, vinegar, mustard and black pepper to the walnuts in the skillet. Whisk together and continue cooking for 2 minutes to warm up the dressing.
Pour the warm dressing over the cabbage. Stir in the feta and raisins. Mix well.
Let salad sit at room temperature for at least 15 minutes to allow the dressing to slightly wilt the cabbage. Serve at room temperature or refrigerate and serve cold.Source: Theperfectpantry.com