Healthy Eating - Chinese Cabbage

As part of W-CAP's ongoing efforts to inspire and educate, we will be featuring a vegetable or fruit each month with ideas and recipes to go along with it.  To see the the past Health Eating posts for additional recipes and ideas click here.

The vegetable this month is Chinese cabbage!

HOW TO USE CHINESE CABBAGE:

·         SOUPS SUCH AS PILIKAKI, CHICKEN

·         STIR FRY WITH FISH, LAMB FLAP, ETC.

·         CHOP SUEY

·         STIR FRY WITH GARLIC AND SMALL AMOUNT OF SALT

·         STEAM AND SERVE WITH BROWN RICE OR SAIMIN
        NOODLES

·         CHOP FRESH INTO SALADS

CHINESE CABBAGE AND SAIMIN

1  2-inch piece fresh ginger, peeled and chopped

1 cup water

3 cups water chicken broth (or substitute water with 3 chicken bouillon cubes)

1/2 pound chicken, chopped

2 medium carrots, cut diagonally into 1/2-inch slices

1 small bunch Chinese cabbage, chopped

1  3-ounce package ramen noodles, coarsley broken in package; (flavor packet discarded)

Directions:

·         Mince ginger and put in saucepan with the water and broth, bring to a boil.

·         Add chicken pieces, reduce heat, then simmer slowly, covered, about 5 minutes. Remove chicken and allow to cool  in refrigerator.

·         Add carrots and Chinese cabbage to soup, simmer, covered until tender.

·         Add Saimin noodles and simmer, covered, about 3 minutes.

·         While noodles are cooking, coarsely shred chicken and then stir into hot soup.

 

STIR FRIED CHINESE CABBAGE

1 tablespoon oil

2 cloves garlic, minced

1 tablespoon minced fresh ginger

8 cups chopped fresh Chinese cabbage

2 tablespoons soy sauce

Salt and ground black pepper

Directions:

·         Heat oil in a large skillet over medium heat.

·         Add garlic and ginger and cook 1 minute.

·         Add Chinese cabbage & soy sauce, cook 3 to 5 minutes, until greens are wilted and crisp-tender.

CHINESE CABBAGE SALAD

1/2 cup vinegar

1/2 cup oil

1/2 cup white sugar or sugar substitute

1 tablespoon soy sauce

1/4 cup margarine or butter

2 (3 ounce) packages Saimin noodle, crushed

1 medium head Chinese cabbage (more tender is better!)

3 green onions

Directions:

·         In a small bowl, whisk together the vinegar, oil, sugar and soy sauce. Set aside.

·         Melt the margarine over medium heat in a small skillet. Crush the ramen noodles and saute until everything is golden brown. Remove from heat and drain on a paper towel.

·         Chop the Chinese cabbage and green onions and add to a large bowl. Just before serving, sprinkle with the noodle mixture and dressing, and toss to coat.