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Warm Balsamic Barley & Quinoa Salad

As registered dietitians, we’ve seen many foods make their way into to the top food trends—some that are fleeting (like the recent charcoal craze—eeks!) and some that are worthy of the attention!  Lately it’s matcha (stay tuned, we’ll bring you more on this lil’ number soon) and quinoa at the top of the list, which has been the hottie for a while now.  We couldn’t be happier that you have been requesting us to share some quinoa recipes, after all this high fiber, high protein (think super-satiating combination 😉 ) is a great way to get a quality carbohydrate that will help to keep your blood sugar stable and prevent you from craving simple sugars.  That’s why we gave you our Quinoa Breakfast Nibbles, our Quinoa and Veggie Stir Fry or our Cranberry Almond Quinoa or our Choco-nilla Oats and Quinoa Swirl —and now this awesome salad!

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Looking for something creative to take to your next get together?  Or simply a unique twist to keep your taste buds tantalized so that stay on the healthy track? This tasty dish has got you covered!

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While barley hasn’t become the hottie that quinoa has, from a nutrition and flavor standpoint, it should!  And together, the dynamic duo of barley and quinoa can’t be beat! Quinoa is a complete protein, (contains all nine-essential amino acids), fiber, and nutrients like magnesium that helps you to relax and manganese that mops up damage from free radicals! Barley is also an excellent source of fiber, as well as a great source of selenium, which helps to protect the skin from sun damage and maintain skin elasticity. This duo will keep you looking and feeling your best!  We can’t wait for you to dive into this!

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Pssst… we often keep quinoa in Tupperware on weekdays so we can use it as an easy way to get a quality carb—we toss it in a mason jar salad, in a stirfry and even use it like oatmeal with yogurt in a parfait!

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Warm Balsamic Barley & Quinoa Salad

Serves 4

Ingredients:

Salad

½ cup raw barley

½ cup raw quinoa

2 cups asparagus (cut into ½ inch pieces)

1 teaspoon olive oil

2 cups kale (cut into 2 inch ribbons)

1 cup cherry tomatoes (cut into quarters) ¼ cup green onions

2 tbsp fresh basil (chopped)

½ cup low-fat or fat free crumbled feta cheese

Salt and pepper

Vinaigrette

1 tbsp extra virgin olive oil

1-1/2 tsp Dijon mustard

2 tsp lemon juice

Directions:

  1. Simmer barley in 1 ½ cups of water for 45 minutes.
  2. Meanwhile, in a separate pan, Add quinoa to ¾ cup water. First, bring to a boil, then cover and reduce to a simmer and cook for about fifteen minutes, or until ready, according to package directions.
  3. As grains cook, prepare vinaigrette by whisking olive oil, balsamic vinegar, Dijon mustard, and lemon juice together in a bowl.
  4. Lightly spritz a pan with oil from a spray bottle and add measured teaspoon of oil to the pan. Sauté asparagus and garlic. Lightly season with salt and pepper.
  5. After about 5 minutes, add diced tomatoes and green onions to the sautéed asparagus. Continue to sauté for a couple more minutes.
  6. In the same pan, mix in the cooked barley and quinoa, fresh basil, and vinaigrette. Mix well and remove from heat into a separate bowl.
  7. Mix the feta cheese into the salad, let cool, and serve.

Nutrition Information for One Serving:

Calories: 279 kcal

Carbohydrates: 44 grams

Fat: 5 grams

Protein: 14 grams

Cholesterol: 3 mg

Sodium: 306 mg

Sugars: 2 grams

Fiber: 6 grams

Warm Balsamic Barley & Quinoa Salad
 
Prep time
Cook time
Total time
 
Author:
Serves: 4
Ingredients
  • Salad:
  • ½ cup raw barley
  • ½ cup raw quinoa
  • 2 cups asparagus (cut into ½ inch pieces)
  • 1 garlic clove (minced)
  • 1 teaspoon olive oil
  • 2 cups kale (cut into 2 inch ribbons)
  • 1 cup cherry tomatoes (cut into quarters)
  • ¼ cup green onions
  • 2 tbsp fresh basil (chopped)
  • ½ cup low-fat or fat free crumbled feta cheese
  • Salt and pepper
  • Vinaigrette:
  • 1 tbsp extra virgin olive oil
  • 2 tbsp balsamic vinegar
  • 1-1/2 tsp Dijon mustard
  • 2 tsp lemon juice
Instructions
  1. Simmer barley in 1 ½ cups of water for 45 minutes.
  2. Meanwhile, in a separate pan, Add quinoa to ¾ cup water. First, bring to a boil, then cover and reduce to a simmer and cook for about fifteen minutes, or until ready, according to package directions.
  3. As grains cook, prepare vinaigrette by whisking olive oil, balsamic vinegar, Dijon mustard, and lemon juice together in a bowl.
  4. Lightly spritz a pan with oil from a spray bottle and add measured teaspoon of oil to the pan. Sauté asparagus and garlic. Lightly season with salt and pepper.
  5. After about 5 minutes, add diced tomatoes and green onions to the sautéed asparagus. Continue to sauté for a couple more minutes.
  6. In the same pan, mix in the cooked barley and quinoa, fresh basil, and vinaigrette. Mix well and remove from heat into a separate bowl.
  7. Mix the feta cheese into the salad, let cool, and serve.
Nutrition Information
Calories: 279 Fat: 5 g Carbohydrates: 44 g Sugar: 2 g Sodium: 306 mg Fiber: 6 g Protein: 14 g Cholesterol: 3 mg

 

Spicy “Fried” Broccoli

Most of us get in the habit of cooking things the same way all of the time, especially when it comes to vegetables. And if you are like many of our new clients, you may think that if you don’t eat a veggie raw, you’ll lose most of the nutrients. Well great news, this is Poppycock!  You may be surprised to learn that many phytonutrients, like lycopene which is found in tomatoes, bell peppers and other red-colored produce (and lowers risk of cancer and heart attacks) actually become more available to the body when the vegetable is heated. Other nutrients like Vitamin C are higher in raw veggies, so it’s great to eat veggies prepared in different ways to reap the range of benefits and enjoy the different flavors!

To help you to do this, we’ve got some delish recipes like Easy Crunchy Braised Cabbage, Colorful Detox Salad, Caramelized Cauliflower with Olive Oil and Lemon Juice, Easy Peasy Seasoned Brussel SproutsRoasted detoxifying Veggies. And now we’ve whipped up this yumster! It’s an easy, yet different way to cook broccoli. This spicy fried broccoli is easy to cook and can be done right on your stovetop.

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Pssst…Need more convincing that raw isn’t the only way to reap nutritional benefits? Cooked carrots, spinach, mushrooms, asparagus, cabbage, peppers and many other vegetables also supply more antioxidants, such as carotenoids and ferulic acid, to the body than they do when raw.  According to a study in the Journal of Agriculture and Food Chemistry, boiling and steaming better preserves antioxidants, especially carotenoids, in carrots, zucchini and broccoli, than frying, though boiling was shown to be the best. The researchers studied the impact of the various cooking techniques on compounds such as carotenoids, ascorbic acid and polyphenols.

And indole is formed when certain plants (particularly cruciferous vegetables such as broccoli, cauliflower and cabbage) are cooked—and it helps kill precancerous cells before they turn malignant.

However, eating broccoli raw also has its advantages since heat damages the enzyme myrosinase, which plays a role in killing precancerous cells.

The bottom line? You’ll reap benefits from veggies no matter how they are cooked (and whether or not they are cooked at all!). So make sure you prepare them how you like them! Here’s one way to shake up your routine:

 

Spicy “Fried” Broccoli

Serves: 4

Ingredients:

16 oz of defrosted frozen broccoli, drain if necessary

3/4 tablespoon avocado oil

½ teaspoon crushed red chili peppers

½ teaspoon crushed garlic

 

Instructions:

  1. Dry broccoli as thoroughly as possible
  2. Heat oil in a large cast iron skillet over medium heat
  3. Add the crushed pepper and garlic to the skillet. Stirring constantly, allow to cook for 1 minute
  4. Add broccoli. Stir occasionally until the broccoli begins to get crispy and a bit brown
  5. Season with salt if desired.

 

Nutrition facts per serving: 58 calories, 3 g fat, 29 mg sodium, 6 g carbohydrates, 1 g protein, 3 g fiber

Spicy "Fried" Broccoli
 
Author:
Serves: 4
Ingredients
  • 16 oz of defrosted frozen broccoli, drain if necessary
  • ¾ tablespoon avocado oil
  • ½ teaspoon crushed red chili peppers
  • ½ teaspoon crushed garlic
Instructions
  1. Dry broccoli as thoroughly as possible
  2. Heat oil in a large cast iron skillet over medium heat
  3. Add the crushed pepper and garlic to the skillet. Stirring constantly, allow to cook for 1 minute
  4. Add broccoli. Stir occasionally until the broccoli begins to get crispy and a bit brown
  5. Season with salt if desired.
Nutrition Information
Serving size: 4 Calories: 58 Fat: 3 Carbohydrates: 6 Sodium: 29 Protein: 1

 

Skinny Egg Salad Sandwiches

As registered dietitians people are always asking us about carbs—are they good for you? Are they bad for you? Well, if you have read any of our books including our latest The Nutrition Twins Veggie Cure, you know that we are all for quality carbohydrates (Oh yeah!)—and research shows including them in your diet lowers the risk of heart disease, diabetes and obesity—yaaas!

And we find that when people completely avoid quality carbs like beans, fruits, whole grains like quinoa (and other quality grains including our Skinny Fried Rice, our Quick & Creamy Quinoa with Beans and Spinach, our Choco-nilla Oats n’ Quinoa Swirl and oatmeal, and sweet potatoes (Sweet Potato and Carrot Mash, etc. they end up overeating and also end up bingeing on sweets when they get their hands on them… but that’s for another day when we’ll teach you how to make sure you’re eating them the right way (and making sure they don’t backfire!)!

Because today we’re talking about those days when you want a crunchy sandwich (aka in our world a “sammie”) that is super low in calories, but totally satisfying. When we were in high school, we’d spend our summer days at the pool—we’d ride our bike there, play ball games and swim when we were there and we always felt that we wanted something refreshing and lighter for lunch—something that didn’t make us feel overly stuffed when we were wearing our bathing suits. We started wrapping our sammies in lettuce and using it as the wrap. And as time went by we started making other refreshing and light sandwiches. Remember our Skinny Cucumber Sandwiches? We went coocoo for those Cooocumber Sammies, (thanks for helping them go gangbusters on pinterest! Lyssie spotted the re-pinning action and excitedly, immediately called Tammy and we realized that the party must go on! So we made these little nips!

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Skinny Egg Salad Sandwiches

Serves 8

Ingredients
2 tablespoons plain nonfat Greek yogurt, ideally organic
2 teaspoons Dijonnaise
1/4 tsp lemon juice
1-1/2 tbsp (3/4 ounce) avocado, optional
3/4 Tablespoon fresh dill, finely chopped
4 hard-boiled eggs (we use Eggland’s Best because they have 25% less saturated fat and four times the vitamin D compared to other eggs)
Freshly ground pepper, to taste
Salt to taste, optional
1 large cucumber (the wider, the better)
4 large radishes (the wider the better)
1 medium ripe on the vine tomato

Directions
1. Place yogurt in a medium bowl with, dijonnaise, lemon juice, avocado (if using) and dill and mash together with a fork. Mash until creamy throughout.
2. Chop eggs and stir them gently in the yogurt mixture.
3. Season with salt and fresh cracked pepper to taste.
4. Set aside in refrigerator.
5. Slice the cucumber horizontally so that you make large round coins about 1/4-1/2 inch thick. Slice the radishes horizontally so that you make round coins about 1/4-1/2 inch thick.
6. Place four cucumber “coins” on a plate and four radish “coins” on the plate. Top them with 1/4 cup egg salad. Add a tomato slice to the cucumber coin sandwiches and add a sprinkle of fresh cracked pepper and cover with a cucumber coin. Cover radish sandwiches with a radish coin, if desired.
7. Enjoy your Skinny Sammies!
We recommend having at least 4 sammies for yourself! That way you’ll have about 160 calories and 12 grams of protein and 4 grams of fiber.

Nutrition Facts per Serving for one Sandwich:

40 Calories, 1 g carbohydrate, 2 g fat, 3 g protein, 1 g fiber, 1 g saturated fat

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The Nutrition Twins work with Eggland’s Best to help people to get more nutrients.

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Skinny Egg Salad Sandwiches
 
Author:
Serves: 8
Ingredients
  • 2 tablespoons plain nonfat Greek yogurt, ideally organic
  • 2 teaspoons Dijonnaise
  • ¼ tsp lemon juice
  • 1-1/2 tbsp (3/4 ounce) avocado, optional
  • ¾ Tablespoon fresh dill, finely chopped
  • 4 hard-boiled eggs (we use Eggland’s Best because they have 25% less saturated fat and four times the vitamin D compared to other eggs)
  • Freshly ground pepper, to taste
  • Salt to taste, optional
  • 1 large cucumber (the wider, the better)
  • 4 large radishes (the wider the better)
  • 1 medium ripe on the vine tomato
Instructions
  1. Directions
  2. Place yogurt in a medium bowl with, dijonnaise, lemon juice, avocado (if using) and dill and mash together with a fork. Mash until creamy throughout.
  3. Chop eggs and stir them gently in the yogurt mixture.
  4. Season with salt and fresh cracked pepper to taste.
  5. Set aside in refrigerator.
  6. Slice the cucumber horizontally so that you make large round coins about ¼-1/2 inch thick. Slice the radishes horizontally so that you make round coins about ¼-1/2 inch thick.
  7. Place four cucumber “coins” on a plate and four radish “coins” on the plate. Top them with ¼ cup egg salad. Add a tomato slice to the cucumber coin sandwiches and add a sprinkle of fresh cracked pepper and cover with a cucumber coin. Cover radish sandwiches with a radish coin, if desired.
  8. Enjoy your Skinny Sammies!
Nutrition Information
Serving size: 1 Sandwich Calories: 40 Fat: 2 g Saturated fat: 1 g Carbohydrates: 1 g Fiber: 1 g Protein: 3 g

 

Grapefruit, Avocado and Kale Salad with Pepitas

One of the reasons we wrote our latest book The Nutrition Twins’s Veggie Cure is because we’re such veggie lovers (although we haven’t always been this way!).  So since we made the transformation into the veggie-philic world and we saw how to do it and see the rewards that we and our clients get from veggies, we want to help everyone to reap the beauty, health, waistline and taste bud benefits from veggies!   And one of the reasons why we created this particular starter salad is to help to show our new clients (and you!) that salads can be super-satiating, can be an amazing way to help you to eat less at the meals and are definitely not boring.  Plus, they pack a lot of nutrients!  So welcome to the scrumptiously satisfying, starter salad jungle, baby! 😉

 

Recipe from The Nutrition Twins’s Veggie Cure

 

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Psst… looking for healthy and tasty chicken dishes to serve with this salad? Please feel free to search this site!  And here are a few to try…

Skinny Chicken Pot Pie

Peruvian Style Chicken

Cajun Chicken

Yogurt Paprika Chicken

Grapefruit, Avocado and Kale Salad with Pepitas

This light and refreshing tropical green salad makes for the perfect starter. Yet it’s so delicious that you may just decide that you want to have two servings and make a light lunch. Either way, your skin will get a rejuvenating glow thanks to avocado’s anti-inflammatory properties which will minimize flare-ups and tone skin in combination with the hydrating grapefruit.

Note: Grapefruit’s tangy sweetness pairs well with this salad. Grapefruit is fabulous if you’re striving to achieve or maintain a healthy weight since it’s got fiber and a high water content to help you feel full and satisfied. It also will help to prevent cell and tissue damage and the accompanying chronic diseases, thanks to it being an excellent source of vitamin C.

 

Don’t say we didn’t warn you, you’re in the jungle, baby! If only everyone would look as good as you leaving, Slim! 😉

 

Grapefruit, Avocado and Kale Salad with Pepitas

Serves 4

Ingredients
1 head of Lacinato kale, tough stems removed from the leaves
1 grapefruit peeled, segmented and chopped into small pieces
1/2 avocado, cubed small
1 tablespoon pepitas (pumpkin seeds)

Dressing
1 minced shallot
1 tablespoon fresh lemon juice
Zest from 1/2 a lemon
1 teaspoon olive oil
Pinch fresh cracked black pepper

Directions

 

1. Remove the stems from the kale leaves. Cut the leaves into bite sized pieces.
2. In a small bowl whisk together the shallot, lemon juice, lemon zest, olive oil and black pepper.
3. Pour the dressing over the kale, toss to coat the leaves and let sit 10 minutes or until the kale begins to wilt.
4. Add grapefruit, avocado and pumpkin seeds. Toss and serve.
Serves: 4 (1 ½ cup per serving)
Per serving: Calories 120; total fat 7 g; saturated fat 1 g; cholesterol 0 mg; sodium 32 mg; carbohydrates 14 g; dietary fiber 4 g; sugars 3 g; protein 4 g

Percent Daily Value:
Vitamin A: 216% Vitamin C: 166% Iron: 11% Calcium: 10%

Grapefruit, Avocado and Kale Salad with Pepitas
 
Author:
Serves: 4
Ingredients
  • 1 head of Lacinato kale, tough stems removed from the leaves
  • 1 grapefruit peeled, segmented and chopped into small pieces
  • ½ avocado, cubed small
  • 1 tablespoon pepitas (pumpkin seeds)
  • Dressing
  • 1 minced shallot
  • 1 tablespoon fresh lemon juice
  • Zest from ½ a lemon
  • 1 teaspoon olive oil
  • Pinch fresh cracked black pepper
Instructions
  1. Remove the stems from the kale leaves. Cut the leaves into bite sized pieces.
  2. In a small bowl whisk together the shallot, lemon juice, lemon zest, olive oil and black pepper.
  3. Pour the dressing over the kale, toss to coat the leaves and let sit 10 minutes or until the kale begins to wilt.
  4. Add grapefruit, avocado and pumpkin seeds. Toss and serve.
Nutrition Information
Serving size: 1 serving (1-1/2 cup) Calories: 120 Fat: 7 g Saturated fat: 1 g Carbohydrates: 14 g Sugar: 3 g Sodium: 32 ng Fiber: 4 g Protein: 4 g Cholesterol: 0 mg

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Salmon Cakes with Chia and Lemon Zest

Looking for an easy weeknight recipe that also gives you those omega -3, heart healthy fats to give your skin a rockin’ complexion and help calm your insides by fighting the damage done from inflammation? You have met your weeknight Wonder!  These Salmon Cakes with Chia and Lemon Zest hit the spot and are super easy to make.  We didn’t realize how much the salmon cakes had us at “lemon zest” until we ate them.  Surprisingly, these are addictive–watch out!  Your skin’ll thank you! 🙂

 

Want some other fish yumsters?  Try our Soy Ginger Salmon, Buffalo Salmon, Baked Talapia with Wild Blueberry Chipotle Chutney and Dijon Salmon Cakes

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Salmon Cakes with Chia and Lemon Zest

Serves 3

• Prep time 15 Minutes
• Cook Time 8-10 minutes

Ingredients

  • 14-1/2 ounces boneless, skinless pink salmon, drained
  • 2 teaspoons chia seeds
  • 2-1/4 teaspoons lemon peel
  • 4 tablespoons, plus two teaspoons Greek nonfat yogurt
  • 2 tablespoons plus an additional tablespoon whole grain Dijon mustard, divided
  • 2 teaspoons white horseradish, shredded, divided, optional
  • 1/2 cup diced celery
  • 1/4 cup diced red cabbage
  • Salt and pepper, to taste
  • 1 tablespoon freshly squeezed lemon juice
  • 3 cups spinach
  • 1 tomato, sliced

 

Directions
1. Mix the salmon, lemon peel, yogurt, mustard, and  horseradish in a medium bowl using a fork. Add the celery and cabbage. Add freshly ground black pepper and salt, to taste. Mix thoroughly.

2. Spray a medium skillet (nonstick works great if you have one!) with canola oil cooking spray.  Heat for one minute.

3. Divide the salmon mixture into 6 round patties, each 1/2- inch thick. Lower the heat to low and place the patties in the pan. Cook 2 minutes per side, then flip and cook 1 minute more, or until heated through and lightly browned.

4. Combine the remaining 2 teaspoon Greek nonfat yogurt, 1 tablespoon mustard, and 1 teaspoon horseradish and 1 tbsp lemon juice in a small bowl. Spoon on top of the salmon cakes.

Suggested serving: With spinach and tomatoes, yum!

Nutrition Facts Per serving (2 salmon cakes): Calories 260, Protein 33g, Carbohydrates 14g, Fat 7g, Saturated Fat 1g, Cholesterol 55g, Sodium 360mg, Fiber 8g, Sugar 4g

Salmon Cakes with Chia and Lemon Zest
 
Prep time
Cook time
Total time
 
Author:
Serves: 3
Ingredients
  • 14-1/2 ounces boneless, skinless pink salmon, drained
  • 2 teaspoons chia seeds
  • 2-1/4 teaspoons lemon peel
  • 4 tablespoons, plus two teaspoons Greek nonfat yogurt
  • 2 tablespoons plus an additional tablespoon whole grain Dijon mustard, divided
  • 2 teaspoons white horseradish, shredded, divided, optional
  • ½ cup diced celery
  • ¼ cup diced red cabbage
  • Salt and pepper, to taste
  • 1 tablespoon freshly squeezed lemon juice
  • 3 cups spinach
  • 1 tomato, sliced
Instructions
  1. Mix the salmon, lemon peel, yogurt, mustard, and  horseradish in a medium bowl using a fork. Add the celery and cabbage. Add freshly ground black pepper and salt, to taste. Mix thoroughly.
  2. Spray a medium skillet (nonstick works great if you have one!) with canola oil cooking spray.  Heat for one minute.
  3. Divide the salmon mixture into 6 round patties, each ½- inch thick. Lower the heat to low and place the patties in the pan. Cook 2 minutes per side, then flip and cook 1 minute more, or until heated through and lightly browned.
  4. Combine the remaining 2 teaspoon Greek nonfat yogurt, 1 tablespoon mustard, and 1 teaspoon horseradish and 1 tbsp lemon juice in a small bowl. Spoon on top of the salmon cakes.
  5. Suggested serving: With spinach and tomatoes, yum!
Nutrition Information
Serving size: 2 salmon cakes Calories: 260 Fat: 7g Saturated fat: 1g Carbohydrates: 14g Sugar: 4g Sodium: 360mg Fiber: 8g Protein: 33g Cholesterol: 55g

Easy, Crunchy Braised Cabbage

An easy way to tell these twins apart?  One loves cabbage.  At least at four year old, that’s how Lyssie would tell people they could tell her apart from Tammy–because Lyssie loved cabbage.  However, Tammy  loved cabbage too. 🙂  We know what you’re thinking –either way, it’s pretty hard to look at twins and tell them apart by the one who loves cabbage.  But the moral of the story here is that not much has changed regarding our cabbage love affair.  😉  If you ask our friends on any given day what we’re picking up at the supermarket, for sure one us will be putting a purple cabbage in her basket.  We’ll probably be making our Colorful Detox Salad (and if we don’t have cabbage in our basket, no worries, we probably have some at  home or we’ll probably be making these veggie extravaganzas- Kale Recharge Smoothie  or Caramelized Cauliflower with Olive Oil and Lemon Juice

Needless to say, we were so proud when our rock star client Jeane sent us her newest creation that her whole family LOVED.  She said it only took her 5 minutes–oh yeah!  You rock Jeane! 🙂

Not soggy. Just crispy, crunchy and fresh!

Oh, and an entire cup has just 26 filling calories!

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Easy, Crunchy Braised Cabbage

Serves 3

Ingredients

3 generous cups chopped cabbage

2-3 tablespoons water

fresh cracked pepper

juice from a lemon

garlic (optional)

sea salt, to taste (optional)

Microwave safe bowl

 

Directions

Cut cabbage into chunks.  Place in microwave-safe bowl with 2 or 3 tablespoons water. Cover. Microwave 4 or 5 minutes or until you smell a burst of aroma. Allow to rest on the counter for 10 or 15 minutes to allow cabbage to continue to steam. Add lemon or garlic and pepper to dress it up.  Voila!

 

Nutrition Facts per Serving (1 entire filling cup): 26 calories, 0 g fat, 2 g protein, 6 g carbohydrate, 2 g fiber, 19 mg sodium

Easy, Crunchy Braised Cabbage
 
Not soggy. Just crispy, crunchy and fresh! Oh, and an entire cup has just 26 filling calories!
Author:
Serves: 3
Ingredients
  • 3 generous cups chopped cabbage
  • 2-3 tablespoons water
  • fresh cracked pepper
  • juice from a lemon
  • garlic (optional)
  • sea salt, to taste (optional)
  • Microwave safe bowl
Instructions
  1. Simply cut cabbageinto chunks. Place in microwave safe bowk with 2 or 3 T. Water. Cover. Microwave 4 or 5 minutes or until you smell a burst of aroma. Let rest on the counter 10 or 15 minutes to allow cabbage to continue to steam. Add lemon or garlic and pepper to dress it up. Voila!
Nutrition Information
Serving size: 1 cup Calories: 26 Fat: 0 g Saturated fat: 0 g Carbohydrates: 6 g Sodium: 19 g Fiber: 2 g Protein: 2 g