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Cabbage

Pick it!

  • Cabbage is cheap and wildly used.
  • Harvest large, unsplit heads that are tight and heavy.
  • Heads are solid, glossy and light green or purple in color.
  • Stem end should be trimmed and not dry or split.
  • Do not rinse; cover loosely with a plastic bag.
  • Fresh heads can be stored in the refrigerator up to 2 weeks.
  • Nine cups of shredded raw cabbage will result in 7 cups cooked.
  • Top half is more tender and shreds easier than the bottom.

Try it!

  • Raw is delicious in salad and coleslaw.
  • Can be steamed, boiled, microwaved or stir fried.
  • Add to pasta, soups, or stews or made into sauerkraut.
  • Cook just until tender using stainless steel pots.
  • Over cooking results in a strong cabbage odor.

Like it! Braised Green Cabbage with Garden Vegetables

Ingredients

  • 1 head green cabbage shredded
  • 1 medium onion chopped or 4 green onions chopped with tops
  • 1 medium bell pepper, cut into ½-inch squares
  • 1 t crushed red pepper flakes (optional)
  • ½ t garlic powder • ¼ c olive oil
  • 1 c water or chicken stock
  • salt and pepper to taste

Directions

  1. Cut cabbage into quarters and shred thinly.
  2. Chop onions and bell pepper and set aside.
  3. Use a large (5-quart) pan with lid. Heat pan over medium high heat for a few seconds until hot.
  4. Add oil to hot pan, immediately add onions and bell peppers. Stir for about 1 minute.
  5. Add one-half of the shredded cabbage, stir for another 30 seconds.
  6. Add crushed red pepper and garlic powder, continue to cook and stir for 15 seconds.
  7. Add two handfuls of cabbage stirring for about 30 seconds, continue adding the remaining cabbage and stirring at 30 second intervals until all of the cabbage is in the pot.
  8. Add water or chicken stock, cover immediately and continue cooking for 10 minutes. Stir occasionally to keep from sticking. Add more water if necessary.
  9. When cabbage is done, almost all of the liquid will have cooked away.

Yield: 6 servings

Nutrition Facts per Serving: Calories 160;Fat 10g; Cholesterol 0mg; Sodium 45mg; Carbohydrates 14g; Fiber 5g; Sugar 8g; Protein 3g

© South Dakota Board of Regents

Program Materials

Colorful fact sheets, recipe cards and educational videos provide educators and families with fun, engaging tools to enhance any dietary curriculum in a variety of settings.

Quick resources are available in the fact sheets below. Download the zipped folder to use the lesson plan, sampling instructions, recipes and display materials in your educational program.