Mo (moo) Indonesian Stir-Fry

Mo (moo) Indonesian Stir-Fry

Prep time: 10 minutes
Cooking time: 30 minutes
Makes: 10 cups
Serving Size 1 cup

Ingredients

4 cups water
2 packages (3 ounces each) ramen-style noodles
2 boneless, skinless chicken breasts, cut in thin strips
1⁄4 cup peanut butter
2 Tablespoons soy sauce
1⁄2 cup water
1 Tablespoon vegetable oil
1 teaspoon red pepper flakes
1 teaspoon finely chopped fresh ginger (or 1/2 teaspoon ground ginger)
2 carrots, thinly sliced (about 2 cups)
1⁄2 large head cabbage, thinly sliced (about 6 cups)
1⁄4 cup green onions, thinly sliced

Directions

1. Bring 4 cups water to boil in a 2 to 3 quart saucepan. Add noodles, cover, and remove from heat (do not add flavor packets). Wait one minute, drain noodles and set aside.
2. In a small saucepan, combine peanut butter, soy sauce, and 1/2 cup water. Heat over low heat, stirring until smooth. Remove from heat.
3. Heat oil in a large skillet over medium-high heat (350 degrees in an electric skillet). Add chicken and cook until no longer pink when cut, about 3 to 5 minutes.
4. Add red pepper, ginger, and carrots and cook for 2 to 3 minutes. Add cabbage and cook 3 to 4 minutes or until cabbage is crisp-tender.
5. Stir in green onions, cooked noodles and peanut sauce. Toss and serve immediately.
6. Refrigerate leftovers within 2 hours.

Notes

• To avoid peanuts or peanut butter, try this stir fry with sunflower seeds or sunflower seed butter

Dutch Red Cabbage with Apples

Dutch Red Cabbage with Apples

Prep time: 10 minutes
Cooking time: 30 minutes
Makes: 6 cups
Serving Size 1/2 cup

Ingredients

1 Tablespoon vegetable oil
1⁄2 medium onion, chopped (about 1/2 cup)
1⁄2 head red cabbage, thinly sliced (about 6 cups)
1⁄4 cup vinegar
1⁄4 cup sugar
1⁄2 teaspoon salt
2 apples, chopped

Directions

1. Heat oil in a large saucepan or skillet over medium heat.  Add onion and cook until clear, about 3-5 minutes.
2. Add cabbage, vinegar, sugar and salt. Mix well and add apples.
3. Reduce heat to low. Continue cooking, stirring occasionally, until cabbage is soft, about 30 minutes.  Serve warm or cold.
4. Refrigerate leftovers within 2 hours.

Notes

• Add cold leftovers to a sandwich or wrap

Ham and Vegetable Chowder

Ham and Vegetable Chowder

Prep time: 15 minutes
Cooking time: 20 minutes
Makes: 10 cups
Serving Size 1 cup

Ingredients

1 Tablespoon vegetable oil
1 small onion, chopped
1⁄2 head cabbage, chopped (about 6 cups)
1 large potato, peeled and diced
2 cans (14.5 ounces each) low-sodium chicken broth (see Notes)
2 cans (15 ounces each) cream-style corn
1 cup chopped lean ham (8% fat)
1⁄2 teaspoon pepper
1⁄2 cup grated cheddar cheese

Directions

1. Heat oil in 4 quart (or larger) saucepan. Saute onion, cabbage, and potato over medium heat, stirring often, until soft, about 10 minutes.
2. Add chicken broth, corn, ham, and pepper.
3. Cover and simmer until potato is tender, about 10 minutes
4. Serve hot, sprinkled with cheese.
5. Refrigerate leftovers within 2 hours.

Notes

• Broth can be canned or made using bouillon. For each cup of broth use 1 cup very hot water and 1 teaspoon or 1 cube bouillon.
• Leave skin on potato for added fiber.
• For a vegetarian soup, substitute vegetable broth for the chicken broth and beans for the ham.

Italian Veggie Soup

Italian Veggie Soup

Prep time: 15 minutes
Cooking time: 45 minutes
Makes: 12 cups
Serving Size 1 Cup

Ingredients

1 pound lean ground meat (15% fat) (turkey, chicken or beef)
1 cup diced onion
1⁄2 cup sliced celery
1 cup sliced or diced carrots
1 1⁄2 cups sliced or chopped cabbage
1 can (15 ounces) kidney beans drained and rinsed
2 cans (15 ounces each) tomato pieces with liquid
1 can (15 ounces) tomato sauce
1 can (15 ouncse) cut green beans, drained and rinsed
1 cup whole kernel corn (canned and drained, frozen, or fresh cooked)
2 cups water
3 teaspoons or 3 cubes low sodium beef, chicken or vegetable bouillon
1 teaspoon garlic powder or 4 cloves, crushed
1 teaspoon dried parsley
1⁄2 teaspoon dried oregano leaf
1⁄2 teaspoon dried sweet basil leaf
1⁄4 teaspoon pepper
1⁄2 cup small macaroni (optional)

Directions

1. In a skillet over medium-high heat (350 degrees in an electric skillet), cook the ground meat until browned, breaking it up as it cooks. Drain any fat. Add to soup pan.
2. In the same skillet, saute the onion, celery, and carrots until limp but not brown. Add to soup pan.
3. Add all the remaining Ingredients to soup pan.
4. Bring to a boil. Lower heat, cover and simmer about 30 minutes.
5. Refrigerate leftovers within 2 hours.

Notes

• One large ear of corn makes about 1 cup of cut corn.
• Cook your own dry beans. One can (15 ounces) is about 1 1/2 to 1 3/4 cups drained beans.

Red Potato and Cabbage (Colcannon)

Red Potato and Cabbage (Colcannon)

Prep time: 15 minutes
Cooking time: 20 minutes
Makes: 6 cups
Serving Size 1/2 cup

Ingredients

1 pound red potatoes (about 3-4 cups chopped)
1 Tablespoon margarine or butter
1⁄2 cup onion, chopped
6 cups green cabbage, thinly sliced (about 1/2 head)
1 cup nonfat or 1% milk
1 teaspoon salt
1⁄4 teaspoon pepper

Directions

1. Scrub potatoes but do not peel. Cut into quarters. Cook in boiling water or steam until tender, about 15-20 minutes.
2. While potatoes cook, heat butter or margarine in a large skillet over medium high heat. Add onion and cook until it becomes clear, about 3-5 minutes.
3. Add cabbage and cook, stirring occasionally, until cabbage begins to brown, about 4-6 minutes.
4. Reduce heat to low. Add milk, salt and pepper. Cover and cook until cabbage is tender, about 6-8 minutes.
5. Drain potatoes. Add cabbage mixture to potatoes. Mash with a potato masher or large fork to reach desired texture. Serve warm.
6. Refrigerate leftovers within 2 hours.

Wontons

Wontons

Prep time: 30 minutes
Cooking time: 10 minutes
Makes: 36 wontons
Serving Size 6 wontons

Ingredients

1⁄4 cup finely chopped green onion
1⁄4 teaspoon salt
1⁄2 teaspoon sugar
1⁄4 teaspoon ground cumin
1⁄4 teaspoon ground ginger, or 1/2 teaspoon fresh grated ginger
1⁄8 teaspoon pepper
1 pinch of cinnamon
1 1⁄2 teaspoons cornstarch
1 1⁄2 teaspoons toasted sesame oil
1 cup cooked ground chicken
1 1⁄2 cups shredded cabbage
3⁄4 cup shredded carrot (about 1 to 2 medium carrots)
36 wonton wrappers
Water or egg white (for the edges of the wontons)

Directions

1. Combine spices, cornstarch, and oil in a large bowl.
2. Add cooked meat and vegetables. Mix well.
3. Place 1 tablespoon of mixture in the center of each wonton wrapper.
4. Brush wrapper edges with water or egg white.
5. Fold wrapper diagonally so corners line up, and press edges together to seal.
6. Bring the side two corners together over the pouch of filling and pinch to close.
7. Spray a steamer basket with nonstick spray. Add wontons so they do not touch. Cover and steam over simmering water for 6-7 minutes.
8. Refrigerate leftovers within 2 hours.

Notes

• Freeze prior to steaming for later use.
• Use crumbled tofu in place of meat for vegetarian wontons.

Chinese Spicy Noodles

Chinese Spicy Noodles

Prep time: 15 minutes
Cooking time: 30 minutes
Makes: 10 cups
Serving Size 1 cup

Ingredients

1 package (16 ounces) spaghetti, uncooked
2 Tablespoons oil
1 medium onion, finely diced (about 1 cup )
6 cloves minced garlic or 1 1/2 teaspoon of garlic powder
2 Tablespoons curry powder
1 Tablespoon chili paste
2 Tablespoons soy sauce
2 cups shredded cabbage (1/3 head)
1 cup shredded carrot
1 cup shredded zucchini
6 green onions, thinly sliced
2 large tomatoes, coarsely diced
1⁄4 cup honey
1⁄2 cup peanuts
lime wedges

Directions

1. Boil water in a large pot; add spaghetti and cook until tender, about 10 minutes.
2. Heat oil in a skillet over medium heat (300 degrees in an electric skillet). Add onion and sauté about 4 minutes.
3. Stir in garlic, curry powder, chili paste, and soy sauce. Mix well.
4. Stir in cabbage, carrot, and zucchini and cook, stirring, 3 to 5 minutes.
5. Stir in green onions and tomatoes; continue to cook another 2 minutes.
6. Drain pasta and mix in vegetables. Add honey and toss.
7. Top with peanuts and serve with lime wedges.
8. Refrigerate leftovers within 2 hours

Notes

• Try adding 2 tablespoons peanut butter to increase protein.
• Try whole wheat spaghetti.
• To avoid peanuts or peanut butter, try sunflower seeds or sunflower seed butter.
• Honey is not recommended for children under 1 year old.

Fish Tacos

Fish Tacos

Prep time: 20 minutes
Cooking time: 20 minutes
Makes: 8 tacos
Serving Size 1 taco

Ingredients

FISH
2 pounds cod fillets
3 Tablespoons lime juice (about 2 limes)
1 tomato, chopped
1/2 onion, chopped
3 Tablespoons cilantro, chopped
1 teaspoon oil
1⁄4 teaspoon cayenne pepper (optional)
1⁄4 teaspoon black pepper
1⁄4 teaspoon salt

SLAW
2 cups shredded red cabbage
1⁄2 cup green onions, chopped
3⁄4 cup nonfat sour cream
3⁄4 cup salsa
8 corn tortillas (6-inch)

Directions

1. Preheat oven to 350 degrees.
2. Place fish in baking dish.
3. Mix lime juice, tomato, onion, cilantro, oil, peppers, and salt and spoon on top of fillets.
4. Cover loosely with aluminum foil to keep fish moist.
5. Bake 15-20 minutes or until fish flakes.
6. Mix cabbage and onion; mix sour cream and salsa and add to cabbage mixture.
7. Divide cooked fish among tortillas. Add 1/4 cup of slaw to each. Fold over and enjoy!
8. Refrigerate leftovers within 2 hours.

Notes

• Freeze extra lime juice to use later

Fish Taco Salad

Fish Taco Salad

Prep time: 20 minutes
Cooking time: 30 minutes
Makes: 6 cups
Serving Size: 1/2 cup

Ingredients

2 pounds fish fillets (try cod, tilapia, snapper or others)
1⁄4 teaspoon each salt and pepper
2 cups shredded cabbage or lettuce
2 cups chopped vegetables (try tomatoes, cucumber, carrots, corn, green onions, celery, avocado)
1⁄2 cup low-fat ranch dressing
1⁄2 cup salsa

Directions

1. Season fish with salt and pepper. Cook by your favorite method until it appears opaque and flakes apart easily (see Notes).
2. Mix cabbage or lettuce with other vegetables of your choice. Add chunks of fish. Drizzle with ranch dressing and salsa.
3. Refrigerate leftovers within 2 hours.

Notes

• Cook fish:
  • In a Skillet - Spray or lightly oil a skillet.  Add seasoned fish and cook over medium heat (300 degrees in an electric skillet) until flesh starts to appear white.  Turn fish over and cook until it flakes easily.
  • In the Oven - Put seasoned fish in a baking pan and cover with foil. Bake in a 350 degree oven until fish flakes.
  • Under a Broiler - Place seasoned fish on a broiler pan.  Broil several inches from the heat until the fish is opaque throughout and flakes easily.
  • To make tacos instead of salad: Warm tortillas. Layer cabbage or lettuce, vegetables of your choice, and fish on the tortilla. Drizzle with ranch dressing and salsa. Fold in half.

Chicken Cabbage Stir-Fry

Chicken Cabbage Stir-Fry

Prep time: 15 minutes
Cooking time: 20 minutes
Makes: 6 cups
Serving Size 1 cup

Ingredients

3 chicken breast halves
1 teaspoon oil
3 cups green cabbage, shredded (1/2 head)
1 Tablespoon cornstarch
1⁄2 teaspoon ground ginger
1⁄4 teaspoon garlic powder or 1 clove garlic finely chopped
1⁄2 cup water
1 Tablespoon soy sauce

Directions

1. Cut chicken breasts into strips.
2. Heat oil in a skillet over medium-high heat (350 degrees in an electric skillet).
3. Add chicken strips and stir fry, turning constantly until done.
4. Add cabbage and sauté 2 minutes until cabbage is crisp-tender.
5. Mix cornstarch and seasonings; add water and soy sauce, and mix until smooth.
6. Stir sauce into chicken/cabbage mixture.
7. Cook until sauce has thickened and chicken is coated, about 1 minute.
8. Refrigerate leftovers within 2 hours.

Notes

• Add bell peppers or carrots to stir fry for color.
• Try stir fry with broccoli

Sautéed Cabbage

Sautéed Cabbage

Prep time: 10 minutes
Cooking time: 10 minutes
Makes: 5 cups
Serving Size 3/4 cup

Ingredients

1 Tablespoon margarine or butter
1⁄2 head cabbage, shredded (about 6 cups)
2 medium carrots, grated (about 1 1/2 cups)
1⁄2 teaspoon salt
1⁄4 teaspoon pepper

Directions

1. In a large skillet heat margarine until foamy. Add cabbage and carrots.
2. Sauté over high heat until tender but crisp, about 4-6 minutes. 
3. Add salt and pepper and serve warm.
4. Refrigerate leftovers within 2 hours.

Notes

• Enjoy the sweet mild flavor of cooked cabbage or spice it up with your favorite seasoning!

Kiwi Pineapple Slaw

Kiwi Pineapple Slaw

Prep time: 15 minutes
Makes: 8 servings
Serving Size 1/2 cup

Ingredients

1 cup pineapple in juice, undrained
3 cups cabbage, finely shredded (1/2 head)
1 1⁄2 cups kiwi, peeled and chopped (about 3 medium kiwi)
1⁄2 cup celery, chopped (about 1 stalk)
1⁄4 cup raisins
1⁄4 cup light mayonnaise

Directions

1. Drain pineapple, reserving 3 Tablespoons juice. Cut pinepple into bite-sized pieces, if needed.
2. Combine drained pineapple, cabbage, kiwi, celery, and raisins in a large bowl.
3. Stir reserved pineapple juice into mayonnaise until smooth. Add to cabbage mixture, tossing gently.
4. Refrigerate leftovers within 2 hours.

Fruit and Nut Slaw

Fruit and Nut Slaw

Prep time: 20 minutes
Makes: 8 servings
Serving Size 1 cup

Ingredients

5 cups thinly sliced cabbage (about 1 1/2 pounds or 1⁄2 small head – try a mix of red and green)
1⁄2 cup dried fruit (cranberries or raisins work well)
1 carrot, washed, peeled and grated
1⁄3 cup vinegar
2 Tablespoons sugar
2 teaspoons vegetable oil
3⁄4 teaspoon salt
1⁄2 teaspoon black pepper
2 1⁄4 cups thinly sliced apples
1⁄4 cup chopped nuts, toasted

Directions

1. Mix cabbage, dried fruit and carrots in a large bowl.
2. In small bowl, mix vinegar, sugar, oil, salt and pepper.
3. Pour vinegar mixture over cabbage mixture.
4. Add apple and nuts just before serving. Mix well.
5. Refrigerate leftovers within 2 hours.

Vegetables and Turkey Stir-Fry

Vegetables and Turkey Stir-Fry

Prep time: 10 minutes
Cooking time: 10 minutes
Makes: 8 servings
Serving Size 3/4 cup

Ingredients

1 Tablespoon oil
2 cups chopped vegetables, fresh, frozen or canned (try a mixture - celery, mushrooms, water chestnuts, bok choy, cabbage, zucchini, carrot or broccoli)
1 clove garlic, peeled and minced or 1/4 teaspoon garlic powder
2 thin slices ginger root, minced
1⁄2 teaspoon salt
1 cup cooked ground turkey or turkey breast cut into 1/2-inch cubes
1⁄2 teaspoon sugar
3 cups cooked brown rice or whole grain noodles

Directions

1. Heat oil in a medium skillet over medium heat (300 degrees in an electric skillet).
2. Add vegetables, garlic, ginger root and salt. Stir fry for 2 to 4 minutes.
3. Reduce heat to prevent scorching. Add cooked turkey and sugar. Cook until vegetables are tender and turkey is heated through, about 2 to 3 minutes.
4. Serve warm over rice or noodles.
5. Refrigerate leftovers within 2 hours.

Tuna Cabbage Salad

Tuna Cabbage Salad

Prep time: 10 minutes
Makes: 4 servings
Serving Size 1/2 cup

Ingredients

1 can (5 ounces) tuna in water, drained
2 cups cabbage, chopped
3 green onions, diced
1 Tablespoon reduced fat mayonnaise
2 Tablespoons nonfat plain yogurt
salt and pepper

Directions

1. In a medium bowl, shred tuna with a fork and mix with cabbage. Stir in green onions, mayonnaise and yogurt. Add salt and pepper to taste.
2. Chill until ready to serve.
3. Refrigerate leftovers within 2 hours.

Notes

• Serve on lettuce leaves or make sandwiches with whole wheat or pocket (pita) bread.

Chinese Ramen Cabbage Salad

Chinese Ramen Cabbage Salad

Prep time: 15 minutes
Makes: 8 servings
Serving Size 1 cup

Ingredients

5 cups shredded cabbage
2 cups chopped broccoli (or try broccoli florets)
1 cup shredded carrot
1⁄2 cup chopped green onions
1 package chicken flavored ramen noodles crushed. Reserve seasoning packet for dressing
3 Tablespoons apple cider vinegar
1 Tablespoon sugar
2 Tablespoons oil

Directions

1. In a large bowl, combine cabbage, broccoli, carrot, green onions and uncooked ramen noodles.
2. For the dressing, combine ramen seasoning packet, vinegar, sugar and oil in a small bowl. Stir well.
3. Pour dressing over salad. Toss to coat. Refrigerate until served.
4. Refrigerate leftovers within 2 hours.

Notes

• Add chicken, tuna, tofu, nuts or other sources of protein.
• Use any kind of vinegar or substitute lowfat Italian dressing for the dressing ingredients.
• Reduce sodium by leaving out the seasoning packet.

Cabbage Stir-Fry

Cabbage Stir-Fry

Prep time: 15 minutes
Cooking time: 15 minutes
Makes: 7 servings
Serving Size 2/3 cup

Ingredients

2 teaspoons oil
1 cup celery, washed and sliced
1 cup chopped onion
3 cups shredded or chopped cabbage
1⁄2 cup chopped green pepper
1⁄2 teaspoon salt
1⁄4 teaspoon pepper
1 medium tomato, chopped

Directions

1. Heat oil in a large skillet over medium-high heat (350 degrees in an electric skillet).
2. Add celery and onion. Cook 4-7 minutes until soft.
3. Add cabbage, green pepper, salt and pepper. Cook for 5-10 minutes, stirring often so the cabbage sweats.
4. Add tomato and serve immediately.
5. Refrigerate leftovers within 2 hours.

Notes

• If you don’t have tomatoes, try adding 3/4 cup cooked, sliced carrots instead.