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Recipe of the Week: Cabbage Salad (Better Than It Sounds)

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I have to admit before I made this salad for the "Ask the Dietitian" program when I worked for the Los Angeles County Nutrition Program, I thought "yuck... I hate cabbage". But it was the recipe our program had decided on to demonstrate at the farmers' markets for that month. So I complied. And to my great surprise it was really good! I probably ate more of the recipe than I gave 0ut for samples. Here it is:

Cabbage Salad
Ingredients:
· 1 lg. head green cabbage, shredded
· 1 cup purple cabbage, shredded
· 6 green onions, chopped
· 1 large carrot, shredded
· 1 Tbs. toasted sesame seeds
· 2 oz toasted slivered almonds

Dressing:
· 1/4 cup olive oil
· 1 Tbs. Sesame oil
· 6 Tbs. Rice vinegar
· 4 Tbs. sugar
· 1 tsp. salt
1 tsp. pepper


Preparation:
1. Mix and chill dressing ingredients.
2. Toss salad ingredients with salad dressing just before serving. It's as easy as that!
Serves 15

Keep in mind, when I made recipes for the Ask the Dietitian program, I always used fresh ingredients sold by the farmers so that shoppers could try dishes with items that they could buy right there at the market. . So that is why this recipe has such a huge yield, because we made had to use a whole cabbage. The farmers don't sell half cabbages, just whole ones. But you can certainly scale it down for your own kitchen. And/or use the shortcuts below to save some time and effort.

Shortcuts:
  • Use the bagged pre-shredded cabbage and carrots
  • Try any store bought Chinese chicken salad dressing, check for sesame oil in the ingredients - that's what really gives flavor


Nutrition Information per serving:

Calories 130

Fat 7 gm

Saturated fat 1 gm

Cholesterol 0 mg
Fiber 4 gm

Sodium 190 mg


Have a fruit and veggie filled day!
(photo courtesy of .Florian)

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About the Author

Registered dietitian Andrea N. Giancoli is a nutrition advocate, consultant and educator.

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