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Cabbage at the dinner table

Cabbage at the Dinner Table 

I love cabbage at this time of the year.  It is plentiful and an inexpensive addition to family dinners.  Even if you say you don't like cabbage, I challenge you to try one of these recipes which just might change your mind.

Nutritional Value & Health Benefits

There are literally hundreds of varieties of cabbage.  The most popular varieties in the United States are green cabbage and bok choy.  As with broccoli, cabbage is a cruciferous vegetable and may reduce the risk of some forms of cancer including colorectral cancers.  Cabbage is also high in beta-carotene, vitamin C and fiber.  Other substantial nutrients in a half cup cooked cabbage include the following:

            Nutrition Facts (1/2 c. cooked green cabbage)

  • 16 Calories
  • 2.9 grams Dietary Fiber
  • 3.6 mg. Carbohydrates
  • 18.2 mg. Vitamin C

Sadly, many think of cabbage as an odoriferous and unpleasant vegetable.  Cooked cabbage has been wrongfully accused of smelling up kitchens and hallways everywhere.  But don't blame the cabbage, blame the cook.  The notorious odor problem is a result of over cooking.

One medium head (2 ½ lb.) of green cabbage yields 9 cups shredded raw and 7 cups cooked.

Cabbage Apple Supper

  •  ¼ c. butter                                          
  • 1/3 c. honey
  • 2 cooking apples, slice ¼ in.              
  • ½ tsp. nutmeg
  • 3 c. shredded cabbage                                   
  • ¼ tsp. cloves
  • 12-oz. can SPAM, cubed ½ in.

In skillet, melt butter over medium heat.  Add remaining ingredients; toss to combine.  Cook over medium heat, stirring occasionally, until apples and cabbage are tender and SPAM is heated through (10-12 minutes).  Yield:  4 servings

 

Braised Green Cabbage with Garden Vegetables

  •  1 head green cabbage (about 2 ½ lb.), shredded
  • 1 medium onion, chopped or 4 green onions chopped with green tops
  • 1 medium bell pepper, cut into ½ inch squares
  • 1 tsp. crushed red pepper flakes (optional)
  • 2 cloves garlic, chopped
  • ¼ c. olive oil or peanut oil
  • 1 c. water or chicken stock
  • Salt and pepper to taste

Have all ingredients ready before you start to cook.  Remove any decaying outer leaves and wash cabbage; remove core.  Remove dark green leaves, cut away tough ribs, roll together into a scroll and cut across into thin shreds.  Set aside.  Cut cabbage into quarters and shred thinly.  Set aside separate from dark green outer leaves.  Chop onion and bell pepper and set aside.  Peel and smash garlic cloves with side of knife, chop coarsely, set aside.

Use a large (5 qt.) stainless steel Dutch oven or pan with lid or use a nonstick surface wok.  Heat pan over medium heat for a few seconds until hot.  Add oil to hot pan, immediately add onions and bell peppers and stir for about one minute.  Add shredded dark green cabbage, stir for another 30 seconds.  Add crushed red pepper and garlic, continue to cook and stir for 15 seconds.  Do not allow garlic to brown.  Add two handfuls of cabbage stirring for about 30 seconds, continue adding cabbage and stirring at 30 second intervals until all of the cabbage is in the pot.  Add water or chicken stock, cover immediately and continue cooking for 10 minutes.  Stir occasionally to keep from sticking.   Add more water if necessary.  When cabbage is done, almost all of the liquid will have cooked away.

Makes six servings.

For more information, contact 
______________________________________

Nancy A. Freeman, County Director
Harrison County Extension Service
nfreeman@ext.msstate.edu 
(228) 865-4227

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