Shari Duncan

Pan Sautéed Cabbage with Onions
Shari

by on Oct.03, 2010, under Fruits and Veggies, General Nutrition, Recipes, Weight Loss

Traditional methods of steaming or boiling make cabbage watery. To retain the maximum number of nutrients and more robust flavor, saute cabbage.

A healthy Sauté method, is very similar to steaming and enhances the flavor the of cabbage Slice cabbage into 1/4 -inch slices and let sit for 5 minutes to boost its health-promoting benefits before cooking.

  • 1 medium head of green cabbage
    Simple Ingredients.. Sauteed Cabbage compliments any meal.

    Choose Cabbage Heads with compact leaves that are heavy for their size.

    3/4 of one medium yellow onion, finely chopped (or one smaller onion)
    1 large clove of garlic, minced
    2 Tbs. olive oil
    coarse sea salt
    freshly ground black pepper
    1 ½ Tbs. balsamic vinegar (or apple cider, or pepper vinegar)

Cut the head of cabbage in half, and then slice the cabbage into strips about 1/4 to 3/8 inches wide. Finely chop onion and mince garlic.

Heat a wide-bottomed sauté pan over medium-high to high heat. When the pan is hot, add the olive oil. Add onions and cook for 1-2 minutes, or until they just begin to soften and become translucent. Add minced garlic and cook for one minute.

Add the first third of the cabbage to the pan in an even layer. Sprinkle with salt and pepper to taste.  Let the cabbage cook– without stirring– until the bottom is browned and slightly crispy without being burned. –  This is no small task to keep the heat high enough to brown the bottom but not so high as to burn it.

When the first layer is browned on the bottom, use a wide spatula to flip it, making sure to scrape up all the bits of browned, crispy goodness on the bottom of the pan. After flipping it, add the next layer of cabbage, and repeat the process.*

When all of the cabbage has been cooked through and browned well, drizzle about 1 ½ to 2 Tbs. balsamic  (or other) vinegar over the top and stir well for about 30 seconds. Remove from heat and serve immediately or cover and store in a slightly warmed   oven. This can also be made ahead and reheated.

Balsamic vinegar lends a rich caramel color and a slightly tangy, lively flavor .

Sauté in olive oil as a much healthier and flavorful alternative to butter or margarine.

Simple Ingredients that provide Cancer fighting protection.
Simple Ingredients that provide Cancer fighting protection.

* After adding the second layer, it becomes too difficult to “flip” the whole thing, so simply stir it with the spatula, turning portions as they brown.

Cabbage Health Benefits

The nutritional value and health benefits of cabbage make it ideal for:

  • Maintaining optimum health
  • Weight loss

Cancer prevention tops all other areas of health research with regard to cabbage and its outstanding benefits. More than 475 studies have examined the role of this cruciferous vegetable in cancer prevention (and in some cases, cancer treatment). The uniqueness of cabbage in cancer prevention is due to the three different types of nutrient richness found in this widely enjoyed food. The three types are (1) antioxidant richness, (2) anti-inflammatory richness, and (3) richness in glucosinolates.

  • In one recent study, short-cooked and raw cabbage were the only types of cabbage to show cancer-preventive benefits-long-cooked cabbage failed to demonstrate measurable benefits.
  • New research shows that steaming/sautéing is a better cooking method than microwaving if you want to maximize the health benefits of glucosinolates found in cabbage

Cabbage is:

  • Low in Saturated Fat, Cholesterol, Very Low Sodium,
  • High in Dietary Fiber, Vitamin C, Vitamin K, Folate, Potassium, Manganese, Vitamin A, Thiamin, Vitamin B6, Calcium, Iron and Magnesium

How to Select

Choose green cabbage heads with compact leaves that are heavy for their size.

How to Store

Refrigerate green cabbage for up to 7 days.

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