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Vegetable Slaw with Asian Dressing
1zucchini, shredded into long strips
1 yellow squash, shredded into long strips
¼ small green cabbage, sliced into long strips
1 red onion, thinly sliced
1 carrot, shredded into long strips
Dressing:
5 Tbsp vegetable oil
5 Tbsp rice wine vinegar
3 Tbsp lime juice
1 Tbsp + 2 tsp sesame oil
2 tsp soy sauce
½ cup loosely packed cilantro leaves
½ hot red pepper or green pepper, seeded and minced, or ¼ tsp hot red pepper sauce
1 Tbsp grated fresh ginger
1 large clove garlic
¼ tsp salt
Place prepared vegetables in large bowl of ice water.
Whisk together dressing ingredients.
No more than 30 minutes before serving, drain vegetables and pat them dry.
Transfer to a bowl, pour ½ cup of the dressing over the vegetables and toss to coat. Remaining dressing can be refrigerated up to one week.
(from Vegetable Love, by Barbara Kafka)
Kris Larson, April 2008
BASIC MOO SHOO CHICKEN (or TOFU)
Source: Weight Watchers- Cut the Fat Cookbook p. 92
* 1/4 cup soy sauce, low sodium, divided
* 4 cloves garlic, minced, divided
* 10 ounces skinless boneless chicken breast (or tofu), cut into 2" strips
* 1 teaspoon ground ginger
* 2 cups shredded Chinese cabbage
* 2 cups shredded bok choy
* 1 cup shredded carrots
* 1/2 cup straw mushrooms, canned,drained, rinsed thinly sliced
* 1/2 cup bamboo shoots, canned, drained,rinsed, thinly sliced
* 1/4 teaspoon hot chili oil
To prepare marinade: In gallon-size sealable
plastic bag, combine 2 tbsp of the soy sauce and half of the garlic. Add chicken and refrigerate 1 hour, turning bag occasionally. Drain chicken and discard marinade.
In small bowl, combine the remaining 2 tbsp
of soy sauce and the remaining garlic with the ginger and set aside.
Spray large nonstick skillet with cooking spray and place over medium heat 30 seconds. Add chicken and cook, stirring constantly, til cooked
through, 2 to 3 minutes. Remove to plate and keep warm.
Return skillet to medium heat and add cabbage, bok choy, carrots, mushrooms and bamboo shoots. Cook, stirring frequently, until cabbage and bok choy begin
to wilt, 4 to 5 minutes. Add cooked chicken, the reserved soy sauce mixture and the hot chili oil, toss lightly to combine.
Kris Larson, April 2008
Bok choy stir fry
Makes 4 servings
2 T soy sauce
2 T water
2 tsp sugar
1 T canola oil
1 tsp sesame oil
1 bok choy
4 green onions, chopped
3 cloves garlic, minced
crushed red pepper flakes
2 T chopped peanuts
1. In a small bowl, mix soy sauce, water and sugar; set aside.
2. Cut bok choy ribs and leaves crosswise into 2- inch pieces.
3. In a wok or deep skillet, heat canola and sesame oils over medium-high heat. Add bok choy, green onions, garlic, soy sauce mixture and pepper
flakes to taste. Stir-fry just until bok choy is wilted, about 3 minutes. Stir in peanuts and serve immediately over rice.
Kris Larson, April 2008
Bok Choy
Bok Choy is an Asian green that is wonderful in stir-fries. The stems are succulent and absorb all the flavors of whatever you put them
into.
Here's a quick recipe for bok choy as a dish unto itself.
1 head Bok Choy, chopped
1 Tbsp. oil
1 Tbsp. soy sauce or tamari
1 tsp. sesame oil
¼ cup sesame seeds
Saute bok choy,
stems and all, in oil with soy sauce until just wilted. Add sesame oil at end and sesame seeds before serving.
Kris Larson, April 2008
Chinese Cabbage Salad
1 head Chinese Cabbage
2 carrots
1 bunch scallions
1 cucumber
Pinch mint, ginger and basil to taste
Peanut dressing or sauce
½ cup roasted peanuts for garnish
1. Quarter the cabbage, and slice thinly crosswise
2. Slice carrots diagonally (or shred)
3. Slice scallions into long thin pieces
4.
Heat the dressing until aromas are released and then immediately toss all ingredients together.
Kris Larson, April 2008
Cabbage Casserole
1 medium head cabbage, shredded
1 lb. ground beef
1 can tomato soup
1 can water
½ cup chopped onion
1/3 cup green pepper
½ cup uncooked rice
½ cup grated cheddar cheese
Brown beef, onion and green pepper. Drain. Put cabbage in 9 x 13 inch casserole.
Add rice to meat. Pour over cabbage. Mix water and tomato soup; pour over cabbage and beef. Add cheddar cheese. Cover with foil. Bake 1 hour at 350 degrees.
Cabbage Hamburger Casserole
2 heads cabbage
3 lbs. ground beef
1 green pepper, cut up
2 onions, chopped
1 large can tomato juice
Fry hamburger and drain grease. Cook cabbage (cut into quarters), onion, green peppers and tomato juice in pan and cook down, then add hamburger and cook until cabbage is tender.
Cabbage Rolls
1 large head green cabbage or Chinese cabbage
2 medium onion
2 tsp. Olive oil
3-½ c chopped mushrooms
1 c grated carrot
6 garlic cloves, minced or pressed
¼ tsp. dried thyme
½ tsp. dried dill
¼ c minced fresh parsley
1 tbs. fresh lemon juice
2-tbs. soy sauce
1-tbs. miso or sun-dried tomato paste
12 oz cake tofu, pressed & mashed
1 c tomato juice
Bring a large pot of water to a boil. Core the cabbage and finely chop the onions. Carefully plunge the cabbage into the boiling water, cover, and cook for about 8 minutes or until the leaves pull away easily
from the head. Set aside 12 leaves to cool while preparing the filling.
In a large skillet, sauté the onions in the oil for about 10 minutes, until translucent.
Add the mushrooms, carrots, and garlic and cook, stirring often, for 3 minutes. Stir in the thyme, dill, and parsley and continue to cook until the mushrooms become soft and juicy. Add the lemon juice, soy sauce, miso, and mashed tofu and mix well. When the tofu is heated through, remove from the heat and set aside.
Preheat oven to 350.
Assemble the rolls. Put about ½ cup of filling at the broad end of each cabbage leaf, fold the side edges toward the center over the filling, and then roll up lengthwise.
Place the rolls, seam side down, in an unoiled 9 X 12-inch baking pan and pour the tomato juice over them. Cover the pan tightly with foil and bake for 40 minutes or until hot and steaming.
Savoy Cabbage Salad
Savoy and napa cabbage have a lighter taste and texture than green cabbage. They offer a delightful change from the traditional cabbage salad.
8 cups thinly sliced Savoy or napa (Chinese) cabbage
1/3 cup sliced pitted kalamata olives
1 garlic clove, minced
1 tablespoon extra-virgin olive oil
1 tablespoon fresh lemon juice
1/8 teaspoon salt
1/8 teaspoon black pepper
INSTRUCTIONS:
Prep Time: 10 minutes
Combine the first 3 ingredients in a bowl. Drizzle with oil and juice, and toss. Sprinkle with salt and pepper, and toss well.
NUTRITIONAL INFO:
calories: 41 carbohydrates: 4.9 g cholesterol: 0 mg fat: 2.4 g sodium: 103 mg protein: 1.5 g calcium: 30 mg iron: 0.5 mg fiber: 0.7 g
YIELD: 8 servings (serving size: 1 cup)
Oriental Salad
1/3 cup rice or cider vinegar
1/4 cup sugar
2-1/2 tablespoons vegetable oil
2 tablespoons hney
2 tablespoons low-sodium soy sauce
1 tablespoon butter or stick margarine
1/4 cup slivered almonds, toasted
2 tablespoons sunflower seed kernels
2 (5-ounce) packages Japanese curly noodles (chuka soba), crumbled
8 cups shredded napa (Chinese) cabbage
2 cups shredded carrot
1 cup thinly sliced green onions
INSTRUCTIONS:
Combine first 5 ingredients in a small saucepan. Bring to a boil, and cook for 1 minute, stirring constantly. Spoon mixture into a bowl; cover and chill.
Melt butter in a large nonstick skillet over medium-high heat. Add almonds, sunflower kernels, and noodles; cook 3 minutes or until lightly toasted, tossing occasionally. Spoon mixture into a large bowl; cover and
chill. Add vinegar mixture to noodle mixture; let stand 15 minutes. Add cabbage, carrot, and onions, tossing to coat.
NUTRITIONAL INFO:
calories: 183 carbohydrates: 29 g cholesterol: 3 mg fat: 6.1 g sodium: 259 mg protein: 4.4 g calcium: 68 mg iron: 1.1 mg fiber: 2 g
YIELD: 12 servings (serving size: 3/4 cup)
Thai Chicken Roll-Ups
These roll-ups are great for picnics, but remember to keep them properly cooled. Include a blue chill pack in your basket to keep the filling at a safe temperature.
2 tablespoons lime juice
2 tablespoons light mayonnaise
1 tablespoon reduced-fat peanut butter
1/2 teaspoon ground ginger
1/8 teaspoon ground red pepper
1 garlic clove, crushed
4 (10-inch) flour tortillas
1/2 cup chopped fresh basil
4 large napa (Chinese) cabbage leaves
6 ounces thinly sliced deli-roasted chicken or turkey breast
1 cup red bell pepper strips
INSTRUCTIONS:
Prep Time: 15 minutes
Combine first 6 ingredients in a bowl; stir well with a whisk.
Spread each tortilla with 1 tablespoon mayonnaise mixture. Top each tortilla with 2 tablespoons basil, 1 cabbage leaf, one-fourth of chicken, and 1/4 cup bell pepper, and roll up. Wrap in plastic wrap; chill.
NUTRITIONAL INFO:
calories: 319 carbohydrates: 39.8 g cholesterol: 2 mg fat: 10.3 g sodium: 763 mg protein: 15.9 g calcium: 98 mg iron: 2.8 mg fiber: 2.4 g
YIELD: 4 servings
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