Cabbage is packed with antioxidants, which have been found to prevent cancer. But really, who is going to sit down to a heaping bowl of cabbage? That's right, no one. But doesn't Cabbage and White Bean Stew sound appetizing?
Cabbage and White Bean Stew
1 cup finely chopped onion
2 carrots, halved lengthwise and sliced
1 lg rib celery, halved and sliced
1 tsp caraway seeds
2 cups chopped green cabbage
2 cups water
1/4 tsp salt
1 tbsp brown sugar
16 oz canned tomatoes, with juice
15 oz canned white kidney beans, drained and rinsed
1 tbsp cider vinegar
1/4 cup chopped fresh parsley (optional)
Saute onion for 3 minutes in a large saucepan coated lightly with cooking spray. Add carrots and celery; saute 3 minutes. Add caraway seeds and cook, stirring, 1 minute. Stir in cabbage, water, salt and sugar. Simmer, covered, 5 minutes. Stir in tomatoes with their juice, breaking them up. Simmer, covered, 20 minutes. Add beans and vinegar. Simmer, uncovered, 5 minutes until heated through. Stir in parsley. Serve hot with plain non-fat yogurt, if desired.
Source: www.justbeanrecipes.com
Curried Lentils, Sweet Potato and Cauliflower
1 large onion, coarsely chopped
3 tbsp Indian curry paste
10 cardamom pods
2 medium sweet potatoes, peeled and cut into 1/2 inch pieces
3/4 cup Green or brown lentils, rinsed
2 cups vegetable broth
1 small cauliflower without leaves and stem, cut into small florets
1/4 cup fresh coriander leaves
Salt and pepper
Natural yogurt (optional)
Heat large, heavy saucepan over medium-low heat. Add onion and curry paste, stirring paste thoroughly into onion; cook, stirring constantly, for 2 to 3 minutes. Smash cardamom pods with large knife or meat mallet. Remove small brown seeds (discard pods) and stir into onion mixture along with sweet potatoes; cook for 2 to 3 minutes. Stir in lentils and broth; cover and bring to boil over high heat. Reduce heat and simmer, covered, for 15 minutes. Add cauliflower and return to boil; reduce heat and simmer for 8 to 10 minutes or until lentils and vegetables are tender. Remove from heat; stir in coriander. Season to taste with salt and pepper. Let stand a few minutes before serving with dollop of yogurt, if desired.
Source: www.eatrightontario.ca
Mustard, Beet and Apple Salad
3/4 lb beets
1/3 cup olive oil
2 tbsp red wine vinegar
1 tbsp fresh dill
1 tbsp Dijon mustard
1 clove garlic, minced
Pinch granulated sugar
Salt and pepper
2 McIntosh apples, peeled and diced
Belgian endive
Dill sprigs
In saucepan of boiling, salted water, cook beets for about 10 minutes or until tender; peel and dice. Meanwhile, in large bowl, whisk together oil, vinegar, dill, mustard, garlic, sugar, and salt and pepper to taste; toss with beets and apples. On large serving plate or 4 individual salad plates; arrange Belgian endive leaves like spokes of a wheel. Mound salad mixture in middle; garnish with dill springs.
Source: www.eatrightontario.ca
Mushroom Artichoke Saute over Pasta
1 cup Portobello mushroom,
1/2 cup canned artichoke hearts, cut into bite-sized pieces
2 plum tomatoes, cut into bite-sized pieces
1/2 medium onion, cut into bite-sized pieces
1 tbsp extra virgin olive oil
1 clove garlic, minced
1 tbsp balsamic vinegar
1 tsp rosemary, dried
1 1/3 cups whole wheat pasta
Parmesan cheese, to taste
Chop all veggies into bite-sized pieces. Heat oil in large pan while boiling water for pasta. Saute onions and garlic in pan until tender, then add other veggies and sprinkle balsamic vinegar and rosemary over top. Cook pasta while occasionally stirring veggies (lower heat if veggies finish cooking before pasta is done). Serve warm. Add Parmesan, to taste.
Source: www.livestrong.com
Broccoli, Water Chestnut, Carrot, and Red Cabbage Gingered Chicken Stirfry
2 boneless, skinless chicken breasts
2 tbsp extra light olive oil
6 oz baby carrots
1 1/2 cups red cabbage
2 cups broccoli
1/2 cup sweet peas
120 g water chestnuts, sliced
1 tbsp ginger
2 cloves garlic
113 ml Szechwan stir-fry sauce
Cook chicken in olive oil. Cook through and add vegetables, ginger and garlic. Heat until vegetables are cooked but still have some crunch. Stir in the sauce and cook for 5 minutes. Let sit for sauce to thicken. Serve with brown rice or eat alone.
Source: www.livestrong.com
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