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Healthy You Recipes
Cabbage Family RecipesDelicious cabbage family recipes.Broccoli RabeThis simple dish is excellent served with fish or meat.One head of broccoli rabe 6 tbsp. olive oil 3 cloves of garlic, chopped. Directions: Cut off thick stalk at bottom of the broccoli, leaving several long pieces. Wash thoroughly and set aside with water still on it. Heat olive oil in a large skillet over medium-high heat. Add garlic. When garlic begins to sizzle, add broccoli and sauté for about 15 minutes or until tender. Serve promptly. Serves 6-8 Cauliflower with GingerThis flavorful dish makes a fine companion to plain baked or grilled chicken or mild fish.1 small head cauliflower, chopped into 1 to 11/2” florets (about 4 cups) 1/4 cup hot water 1 tbsp. mild vegetable oil, such as canola 1/2 tsp. cumin seeds 2 tbsp. fresh ginger root, minced 1/2 tsp. turmeric 2 tsp. lemon juice 2 tbsp. fresh coriander leaves, chopped Directions: Have chopped cauliflower, hot water, oil and spices all ready at the stove. Heat a large skillet over medium-high heat about 30 seconds; pour in the oil and heat another 30 seconds. Add cumin and sauté until the seeds turn dark brown, about 10-20 seconds. Add ginger and stir briefly. Add turmeric and stir to mix, then immediately add cauliflower and stir again to distribute spices. Add hot water, reduce heat, cover and cook until the cauliflower is crisp-tender (about 20 minutes). Stir gently once part way through cooking. When cauliflower is almost ready, remove cover, increase heat to medium and gently stir-fry to evaporate any moisture and lightly brown cauliflower (about 5-10 minutes). Add lemon juice and chopped coriander, toss lightly and serve promptly. Serves 4, with 58 calories and 4 grams fat per serving. Good source of vitamin C, folate and potassium. Preparation time: 10-15 minutes Cooking time: 27-32 minutes Stuffed Cabbage Leaves11/4 cups raw brown rice1/8 cup of soy grits 1 onion, chopped 1/2 cup pine nuts (or toasted sunflower seeds) 1 scant tbsp. caraway seeds 1/4 cup raisins 1 15-ounce can tomato sauce 12 whole cabbage leaves, steamed briefly 1 cup low-fat yogurt Directions: Cook the rice and soy grits together until done. Sauté onion. Mix the rice and soy grits with onion, nuts, caraway seed and raisins. Add enough tomato sauce to moisten mixture. Steam cabbage for a few minutes only, until leaves can be separated. Place about 3 tablespoons of the rice mixture on each leaf. Roll up and secure with a toothpick, if necessary. Place the rolled leaves in a covered skillet and pour the remaining tomato sauce over all. Cook about 15 minutes, or until cabbage is tender. This is especially good topped with yogurt. Serves 6 with 230 calories per serving. Cole Slaw Relish SaladThis salad goes particularly well with chicken, turkey, or meat loaf. Using your food processor for chopping will really speed up the preparation time.1 small head (about 1 pound) green cabbage, finely chopped 1/2 small head red cabbage, finely chopped 1/2 cup chopped seeded green pepper 1/2 cup chopped seeded red pepper 1 cup chopped carrots 1/2 small onion, finely chopped 11/2 tsp. celery seed Freshly ground pepper 3 tbsp. light-style mayonnaise mixed with 1/2 cup nonfat plain yogurt and 2 tbsp. lemon juice 3 tbsp. chopped fresh dill (optional) Directions: Combine the vegetables. Add the celery seed and freshly ground pepper to taste. Add the yogurt mixture and stir well. Cover and refrigerate at least 2 hours before serving. Serves 16 (1/2 cup servings) with 45 calories and 1.2 grams total fat. This page last updated 2/12/08 04:08 PM
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