Spicy red cabbage
Dietitian's tip: Red cabbage — a cruciferous vegetable with dark red or purple leaves — has a tougher texture and a slightly sweeter flavor than does green cabbage. To save time, shred the cabbage in advance and store in a sealed bag in the refrigerator until ready to use.
SERVES 8
Ingredients
1 1/2 pounds red cabbage, cored, quartered and shredded
2 medium onions, chopped
1 tart apple, cored, peeled and chopped
1 cup pitted prunes
1 garlic clove, crushed
1 teaspoon ground cinnamon
1/4 teaspoon ground cloves
1 teaspoon ground cumin
1 teaspoon ground coriander
2 tablespoons red wine vinegar
Ground nutmeg, to taste
1/2 cup water
Directions
In a large pot, add all of the ingredients. Stir to mix thoroughly. Cover and cook, stirring frequently, over medium heat until the vegetables are tender, about 1 hour. Add water as necessary to prevent the cabbage from drying out. Transfer to a serving bowl and serve either warm or cold.
Nutritional Analysis(per serving)Calories 100 Cholesterol 0 mg
Protein 2 g Sodium 34 mg
Carbohydrate 24 g Fiber 4 g
Total fat trace Potassium 459 mg
Saturated fat 0 g Calcium 69 mg
Monounsaturated fat 0 g
MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS
Vegetables 2
Fruits 1
Your healthy weight pyramid: A tool for weight loss
A sample menu using the Mayo Clinic Healthy Weight Pyramid
DIABETES MEAL PLAN EXCHANGES
Fruits 1
Nonstarchy vegetables 2
Your diabetes meal plan: Exchange lists
DASH EATING PLAN SERVINGS
Vegetables 2
Fruits 1
http://www.mayoclinic.com/health/hea...ecipes/NU00556
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