Cooking with Lauren K: Asian Cabbage Salad

Cooking with Lauren K: Asian Cabbage Salad

Lauren K is back with part three of her four course meal. Lauren will be sharing recipes with us every Wednesday throughout the summer. By the end of June, Lauren will have shared recipes for a full course meal. Today, we have a salad!
Lauren K is back with part three of her four course meal. Lauren will be sharing recipes with us every Wednesday throughout the summer. By the end of June, Lauren will have shared recipes for a full course meal. Today, we have a salad!  
 
Asian Cabbage Salad
My mom makes an amazing nutty cabbage salad that everyone LOVES at summer picnics. I’ve put my own twist on her dish to lighten it up a bit without sacrificing flavor. It’s a great warm weather side because it doesn’t need to be chilled and can be made in advance; just add the dressing and toss right before your event. You could even top leftovers with cooked chicken breast for lunch the next day!

Total Time: 15 minutes
Servings: 10, about 1 cup per serving
Total Cost: $5.58
 
Ingredients
½ large head of cabbage, about 2 lbs total, shredded (It should yield a little over 10 cups.)
½ cup slivered or sliced almonds
3 tablespoons toasted sesame seeds (you can buy untoasted and toast them yourself- see Directions)
1 package of oriental flavored ramen noodles, dry noodles broken and seasoning packet reserved
1/4 cup extra virgin olive oil
2 tablespoons sesame oil (this adds nutty flavor, but you can replace with olive oil instead)
3 tablespoons white or apple cider vinegar
2 tablespoons sugar
½ teaspoon salt
¼ teaspoon pepper

Directions
Shred the cabbage and place in a large serving bowl. Next, toast the almonds in a skillet over medium low heat. Turn them with a spatula frequently, as they will burn quickly. Once they are lightly browned, remove and add to shredded cabbage. If using untoasted sesame seeds, use the skillet to toast them over medium low heat. Again, stir frequently and keep an eye on them as they can burn easily. Once golden brown, remove from the pan and add to the cabbage and almonds. Crush the dry ramen noodles into pieces and add to the cabbage bowl.
In a separate small bowl, combine the ramen noodle seasoning packet, olive oil, sesame oil, vinegar, sugar, salt and pepper to create a dressing. Whisk until thoroughly combined. *If making ahead, place these ingredients in a jar for mixing and adding later. Add the dressing to the cabbage mix and toss to combine. Enjoy!


Nutritional Information
Calories: 191         Total Fat: 14g                             Saturated Fat: 2.3g        
Sodium: 230mg      Carbohydrates: 14.6g                Fiber: 3g   
Sugar: 2.7g            Protein: 3.7g                              Cholesterol: 0mg

Fun Fact: This recipe contains 47% of your daily requirement of Vitamin C! Surprisingly, cabbage is a great source of this infection fighting vitamin! Eat up and keep those sniffles away!


Lauren also shared two other bonus recipes today.  Want to try them out?  Here they are:

Butternut Squash Fries

Every sandwich pairs well with fries, but I like to get as many colorful veggies into my diet as possible! This recipe looks and tastes like a softer version of a French fry. Kids and adults alike love this dip-able finger-food!

Prep Time: 15 minutes  Servings: 4  
Bake Time: 20 minutes  Total Cost: $3.15

Ingredients
1 medium butternut squash (about 2 1/2 pounds) *See Prep Tip below!
1 T olive oil
Salt and pepper to season
1 teaspoon brown sugar
½ teaspoon Old Bay seasoning
BBQ sauce or ketchup for dipping
  
Directions
Preheat oven to 400. Line a jellyroll pan with foil and coat with cooking spray to prevent sticking. Peel and slice the squash into fry-sized slices. Be sure to cut them into similar-sized pieces to ensure even baking. Spread fries into an even layer on the baking sheet so that they are laying flat. Drizzle with olive oil and sprinkle with salt, pepper, brown sugar and Old Bay seasoning. Toss to coat completely. Bake the fries for about 18-20 minutes or until a fork can cut through the fries easily. Sprinkle with a little additional salt if desired and serve hot with BBQ sauce or ketchup. Nutritional Information
Calories: 156  Total Fat: 3.7g  Sodium: 239.1mg Carbohydrates: 33.3g
Fiber: 9g  Sugar: 1g  Protein: 2.7g  Cholesterol: 0mg
Prep Tip: How to Peel a Butternut Squash Peel the skin off the squash with a good peeler. With a sturdy chef's knife, trim off each end of the squash.  Cut the squash in half to separate the top and bottom. Then, cut the bottom in half lengthwise. Using a soup spoon, scrape out the seeds into the garbage can. Cut the remaining hard flesh into desired shapes.
Time Saving Tip: Get a big squash for this recipe (about 5 pounds) and cut the whole thing up. Store the unused portion in a Ziploc bag for use in another recipe later in the week, like Roasted Autumn Salad with Balsamic Drizzle!

Rainbow Chickpea Salad 

Every college student knows how hard it is to eat healthy with little money to spend. My roommate Erin and I were adamant about eating well but sticking to our budget each week. This salad was always on the menu week after week! It works well as a meatless main dish for two or as a 4-serving side dish to accompany your favorite protein. This was actually one of my very first recipes I ever created on my own and I still use it today!
Total Time: 5 minutes
Servings: 2 main dishes OR 4 side dish portions, about 1 heaping cup each
Total Cost: $4.38
Ingredients
1 cup fresh or frozen corn
1 cup frozen peas
1 pint cherry or grape tomatoes, halved
One 15 oz can of chickpeas/garbanzo beans, drained and rinsed
1 tablespoon extra virgin olive oil
3 tablespoons red wine vinegar
Salt and pepper to season (about ½ teaspoon each)

Directions
Defrost corn and peas if frozen. Add the corn, peas, cherry tomato halves and chickpeas in a medium serving bowl. Drizzle the extra virgin olive oil and red wine vinegar over the mixture. Season with salt and pepper, toss to coat and serve! Yeah…it's that easy.

Nutritional Information for Half of the Recipe as a Main Dish
Calories:  395    Total Fat: 10.9g            Saturated Fat: 1.2g        
Sodium: 1,381mg                  Carbohydrates: 68.5g                                  Fiber: 14.5g   
Sugar: 11.5g                     Protein:17g         Cholesterol:  0mg

Nutritional Information for One Cup Serving as a Side Dish
Calories:  197.5    Total Fat: 5.5g            Saturated Fat: 0.6g        
Sodium: 690mg    Carbohydrates: 34.2g      Fiber: 7.2g  
Sugar: 5.7g                     Protein: 8.5g       Cholesterol: 0mg 

Lauren K specializes in healthy meals that won’t break your budget. For more great ideas, visit Lauren K’s Kitchen.

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