Japanese-Style Cabbage Slaw
Cabbage often gets a bad rap as a vegetable to avoid. It causes gastrointestinal distress in some people and has a strong odor when cooked. Cooked cabbage conjures up thoughts of long cold dark winter nights in a lonely, snowy mountain cabin. I happen to like cabbage and would like you to consider making it a part of your healthy diet. This Japanese-style cabbage slaw is packed with nutrients, fiber and vitamins C, E and K.
Japanese-Style Cabbage Slaw
One of my favorite ways to eat cabbage is this recipe for Japanese-style Cabbage Slaw. This non-traditional salad is made without mayonnaise. As a result, the fat content is lower. It contains rice vinegar, instead, so it keeps well in the refrigerator. It is a nice addition for an outdoor barbecue, and is a safer choice to have out on a buffet than traditional coleslaw when the temperature is soaring. Want an alternative to a traditional salad for lunch? This slaw is a good choice that will keep fresh longer since it does not contain mayonnaise.
Red Cabbage for Vitamin C
Red and green cabbage are found in various Asian cuisines. In this recipe I opted to use red cabbage instead of green to increase the amount of Vitamin C you get in each serving. One cup of green cabbage provides around 32 mg of Vitamin C. One cup of red cabbage provides 50 mg of Vitamin C. The recommended daily value for vitamin C is 75 mg for women and 90 mg for men over the age of 19. The higher vitamin C content of red cabbage makes it a better choice than green cabbage if you are trying to increase your vitamin C intake.
Why do we need Vitamin C in our diet?
Vitamin C is a water-soluble nutrient that acts as an antioxidant, which helps prevent damage to cells caused by free radicals. Vitamin C makes collagen for the body to heal wounds. It helps the immune system, and improves iron absorption from plant based foods.
FREE DOWNLOAD Set up the best Basic Pantry!
Learn how to build a well stocked pantry from Culinary Dietitian, Barbara Spalding. When you have these ingredients on hand you can always make a meal even when you haven’t been to the store.
|Prep Time||10 minutes|
|Cook Time||20 minutes|
|Passive Time||1 hours|
- 1/2 large red cabbage chopped (approx. 1/4" by 2" strips)
- 3-4 stalks kale (center stem removed, leaves chopped)
- 1 serrano pepper finely minced
- 1/3 large onion chopped
- 1/4 cups low-sodium soy sauce
- 1/4 cup rice vinegar
- 1/4 cup whole kernel corn
- 2 Tbsp. garlic powder
- 2 Tbsp. sugar
- 3 Tbsp. toasted sesame seeds (optional)
- Wash and chop all vegetables.
- Combine with all ingredients except sesame seeds in a large non-reactive bowl.
- Cover and refrigerate for 1 hour or more, turning occasionally to distribute dressing evenly throughout the slaw.
- Drain and serve. Top with toasted sesame seeds if desired.
Nutrition information per serving: 80 calories; 3.5 grams fat; 0.5 grams saturated fat; 0 grams transfat; 0 mg cholesterol; 410 mg sodium; 12 grams carbohydrate; 2 grams dietary fiber; 1 gram protein (values are approximate).