{Body meet cabbage your new friend: Cabbage & Broccoli Asian Stir-fry}


Broccoli + Cabbage Asian Stir-Fry

Introduction:

This vegetable side is cheap and simple. A small head of cabbage can cost about $1 and some change, plus there are several types to choose from. The most common types (easily found in regular supermarkets) are red, green, Savoy, Napa, bok choy and brussel sprouts. Cabbage is low in calories, fat and cholesterol. Additionally it is fiber packed and rich in vitamin K and C. The latter makes cabbage a great antioxidant. All and all it provides cardiovascular and digestive tract support plus it even has some mild anti-inflammatory properties.

Bok Choy is typically used in Asian cuisine, however I find it leaves a bitter aftertaste therefore I prefer to use red or green for my dishes. Plus I find  that you get more bang for your buck from the latter. I usually buy larger pieces since they can last up to one month in your fridge. If the outer layer gets “ugly”, you can just peel it off to reveal a center of freshness. You can also eat them raw by incorporating them onto your salads, slaws and/or use them in your mexican dishes (add to your pico de gallo, salsas or chutneys). Needless to say they are great “fillers”. Pun intended. Due to its high fiber content this vegetable dish is one to curb your hunger for hours. It is also considered a low glycemic index food, making it a great choice for diabetics.

The best proven way to cook cabbage is through steam. This method allows it to retain most of it’s health benefits. I cook most of my vegetables with steam except onions. I am a sucker for the taste of caramelized onions. So yummyyyyy. What I usually do in most of my recipes is caramelize the onions first with some oil, then add the other vegetables, add a small amount of water (1-2 tbsp) and cover to cook at a lower heat.

If you are interested on a more in depth analysis of why cabbage is so nutritious, click here for more information. Now let’s get to the recipe!

{Cabbage & Broccoli Asian Stir-Fry}

Ingredients:
1 small cabbage
1 small white onion
2 large broccoli heads
2 tbsp of sesame seeds
1/2 tsp of minced ginger
1 tsp of sesame oil, tempura oil, vegetable oil or peanut oil
1 tbsp of reduced sodium soy sauce
2 tbsp of water, *use as needed
1/8 tsp of garlic powder, *could also use fresh garlic, about 1 small clove
1/8 tsp of ground cayenne pepper

Extras: brown rice, noodles or a lean protein. 

Directions:

Broccoli + Cabbage Asian Stir-Fry

Chop the cabbage and broccoli coarsely. Chop the onion coarsely or into rings (whichever style you prefer). Heat the sesame oil in a large skillet or wok at medium-high temperature. Add the vegetables. Cook for about 2-3 minutes. Add the remaining ingredients and toss to combine well. Continue cooking until the onions caramelize (reaches a honey caramel color) and the broccoli is cooked to your liking. Adjust for salt if needed.

Broccoli + Cabbage Asian Stir-Fry

COOKING TIPS – Save some sesame seeds to sprinkle on top the finished dish. Use water according to need, it really helps the vegetables caramelize without adding extra fat. Finally if you like a crunch in your veggies save some chopped raw cabbage to sprinkle on top of the cooked vegetables.

SERVING SUGGESTIONS – This makes the perfect side dish, serve with your choice of lean protein. Want a meatless meal? This goes great with a bowl of brown rice or basmati rice.  You can also serve this over your favorite type of asian noodles and complement with some extra soy sauce!

Servings: 2-3

Broccoli + Cabbage Asian Stir-Fry

How do you eat cabbage? I’ve even seen some detox juices that use cabbage as their main ingredient….This should be interesting to try!

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s