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A Good Head Of Cabbage
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Toby O'Brien's Original Irish Fare Ed. Note: In 1996, we published a St. Patrick's Day menu in our national culinary newsletter, Cinnamon Hearts ~ Recipes, Art & Food For The Mind. It was submitted by Toby O'Brien, a chef from Colorado, and it quickly became a reader favorite. We're reprising Toby's popular recipes once again. Erin Go Bragh & Enjoy! Toby's Menu
Sweet Irish Endings
Cabbage Wisdom Cabbage has many forms: it can be round, conical, or flat; the heads can be loose or compact; the leaves can be curly or plain. Store it tightly wrapped in plastic in the refrigerator for up to one week. It is a good source of vitamin C. Cabbage usually cooks uncovered, in six to eight minutes. It should be crisp-tender. Shredded cabbage should be steamed for about 10 minutes. To reduce the strong odor of cooking cabbage, add a whole walnut or two slices of stale bread to the cooking water. To reduce its "gassiness," parboil the cabbage for five minutes, rinse it in cold water, and then cook it in fresh water. For a very crunchy salad, cut a cabbage in half and soak it in ice water for an hour before slicing into thin strips or shredding; drain well.
Source: Arizona Heart Institute Foundation Cookbook, ©1993 by the Arizona Heart Institute Foundation.
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Irish
playwright George Bernard Shaw once said, “There is no love sincerer than the love of
food.” And in recent years, the cooks in Ireland have begun to agree with him.
Cooking has enjoyed a major renaissance in Ireland and fine dining now is the rule, rather
than the exception. But the lowly cabbage has held its place as a staple in Irish cuisine. So it is always appropriate at a meal celebrating St. Patrick, the patron saint of Ireland. St. Patrick’s Day is the only national holiday in Ireland and is celebrated in church as well as with parades and parties. And cabbage always has a place on an Irish table on St. Patrick’s Day. Cabbage is the ancestor of many of its more contemporary relatives, like Brussels sprouts and cauliflower. The word “cabbage” comes from the French word caboche, a colloquial word for “head.” The ancient Greeks, Romans and Egyptians all prized cabbage as a healthy food, and the modern world thinks the same. Cabbage is one of nature’s most nutritious vegetables. Cabbage comes in many forms. It can be flat or round, compact or loose, curly or straight. When buying cabbage, look for a head heavy for its size and with leaves that look crisp and firmly packed. Tightly wrapped, cabbage will hold in the refrigerator for up to a week. Cruciferous vegetables like cabbage, broccoli, Brussels sprouts, cauliflower and kale contain a compound called sulforaphane, a natural substance that scientists think helps fight cancer. These vegetables also contain a good amount of vitamin C and some vitamin A. So welcome cabbage to your St. Patrick’s Day feast and you may have the luck of the Irish.
ST.
PATRICK'S CABBAGE SOUP 1 (1-pound) cabbage, cored and quartered Place cabbage in a large bowl. Pour enough boiling water over to cover. Let stand 5 minutes. Drain well. Pat dry with paper towels, then cut into thin slices. Spray large heavy saucepan with oil.
Sauté onions until tender but not brown (about 10 minutes). Add cabbage and potato and
cook, stirring, about 5 minutes. Add nutmeg and flour and stir 2 minutes. Gradually add
milk and broth. Bring to a boil, stirring often.
CORN SLAW 1 (8-ounce) bag shredded coleslaw cabbage Combine all of the ingredients in a serving bowl and mix thoroughly. Serve at once or cover and refrigerate until needed. Makes 6 to 8 Servings. Note: Recipe analysis is based on 7 Servings. Per Serving: 76 Cal; 2 g Total Fat; 11 g Carb; 00 mg Cholesterol; 159 mg Sodium; 1 g Protein. Exchanges: 1/2 Starch; 2 Veg.
TURKEY
REUBENS 1-1/2 cups finely shredded cabbage Combine first 3 ingredients in a medium bowl; toss well, and set aside. Spread mustard evenly over 6 bread slices, and top with turkey. Top each with 1 cheese slice and 1/4-cup cabbage mixture. Top with remaining bread slices. Spray both sides of each sandwich with cooking spray; place on a hot griddle or skillet coated with cooking spray. Cook 2 minutes on each side or until bread is lightly browned and cheese melts. Serve immediately. Makes 6 Servings. Sodium Alert! This recipe is not recommended for those on salt-restricted meal plans. Per Serving: 274 Cal; 7 g Total Fat (3 g Sat Fat); 32 g Carb; 34 mg Cholesterol; 497 mg Sodium; 21 g Protein; 4 g Fiber. Exchanges: 2 Starch; 1 Veg; 2 Lean Meat; 1 Fat.
CABBAGE-PINEAPPLE SLAW 1 (8-ounce) can pineapple tidbits
in juice, undrained Drain pineapple, reserving 3 tablespoons juice. Combine drained pineapple, shredded cabbage, and next 3 ingredients in a large bowl. Combine reserved pineapple juice and mayonnaise; add to cabbage mixture, tossing gently. Cover and chill. To serve, spoon mixture into a cabbage leaf-lined bowl, and garnish with apple slices, if desired. Makes 5 Servings. Per (1-Cup) Serving: 108 Cal; 3-1/2 g Total Fat (<1/2 g Sat Fat); 20 g Carb; 4 mg Cholesterol; 109 mg Sodium; 1 g Protein; 3 g Fiber. Exchanges: 1 Veg; 1 Fruit; 1 Fat.
HUNGARIAN
CABBAGE NOODLES 2 Tbsp light olive oil Heat the oil in an extra-wide skillet or stir-fry pan. Add the onion and sauté over medium heat until golden. Add the cabbage and a small amount of water; cover and cook, stirring occasionally until the cabbage is lump and just beginning to brown lightly, 10 to 12 minutes. Meanwhile, cook the noodles according to package directions and drain. Transfer to a large serving container. Add the cabbage mixture and poppy seeds to the noodles and toss gently but thoroughly. Season to taste with salt (optional and not included in nutritional analysis) and pepper, and serve. Makes 6 Servings. Ed. Note: Nutritional analysis based on Nutritionist V software by First Databank, which is different from the cookbook analysis. Per Serving: 290 Cal; 8 g Total Fat; 46 g Carb; 54 mg Cholesterol; 26 mg Sodium; 10 g Protein; 4 g Fiber. Exchanges: 2 Starch; 2 Veg; 1-1/2 Fat.
HARVEST
PIE 2 cups shredded green cabbage Sauté cabbage, mushrooms, squash, and zucchini for 5 to 7 minutes, or until tender, stirring frequently. Stir in black beans, basil, thyme, onion, and garlic. Remove from heat and keep warm. Coat a 9-inch pie plate with cooking spray; brush with melted margarine. Beat flour, milk, and egg substitute; pour into pie plate. Bake at 425°F for 15 to 20 minutes, or until the pastry is puffed and browned, rather like a popover. Top with cabbage mixture and sprinkle cheese on top; return to the oven and bake for about 5 minutes, or until cheese melts and is golden. Serve immediately. Makes 4 Servings. Per Serving: 188 Cal; 6 g Total Fat (2 g Sat Fat); 25 g Carb; 7 mg Cholesterol; 216 mg Sodium; 10 g Protein; 4 g Fiber. Exchanges: 1 Starch; 2 Veg; 1 Fat.
BUBBLE
& SQUEAK 2 cups finely shredded cabbage
(about 1 small cabbage) Cook cabbage, covered, in a small amount of boiling, unsalted water for 15 minutes; drain well and set aside. Sauté onion in margarine until tender. Combine cabbage and onion; add optional salt (or substitute) and pepper. Cook over low heat 2 minutes. Fold in mashed potatoes until well blended. Spoon mixture onto a hot, lightly greased or vegetable-sprayed 9-inch griddle; pat mixture evenly on griddle, leaving a 1/2-inch margin around edge of griddle. Cook 20 minutes or until both sides are browned, turning once. Yield: 6 Servings. Per Serving: 117 Cal; 7 g Total
Fat (2 g Sat Fat); 12 g Carb; 1 mg Cholesterol; 234 mg Sodium; 315 mg Potassium; 2 g
Protein; 2 g Fiber. Exchanges: 1/2 Starch;
SWEET-AND-SOUR CABBAGE 1/4 cup unsweetened apple juice Combine all ingredients in a large nonstick skillet. Bring to a boil over medium heat, stirring often. Reduce heat, and simmer, uncovered, 10 minutes. Yield: 8 Servings. Per (3/4-cup) Serving: 47 Cal; Trace Fat; 11 g Carb; 00 mg Cholesterol; 6 mg Sodium; 1 g Protein; 2 g Fiber. Exchanges: 1 Veg; 1/2 Fruit.
SHAMROCK
SALAD 2 (0.6 oz - 8 serving size)
packages sugar-free lime Jell-O, Dissolve one package of Jell-O into 1-3/4 cups boiling water. Pour into a shallow pan and chill until firm. Cut into shamrocks with a cookie cutter. Dissolve the second package of Jell-O into 1-1/4 cups boiling water; chill until partially thickened. Meanwhile, soften the two packages of cream cheese at room temperature. Add lemon juice and crushed pineapple with liquid to the cheese mixture. Combine thoroughly. Fold into the partially thickened Jell-O. Gently fold the chopped pecans and celery into the Jell-O mixture. Turn into a 9-inch square pan and chill until firm. At serving time, cut salad into 9 squares and arrange on lettuce leaf; top with gelatin shamrocks. Makes 9 Servings. Per Serving: 142 Cal; 11 g Total Fat; 8 g Carb; 9 mg Cholesterol; 195 mg Sodium; 3 g Protein. Exchanges: 1/2 Lean Meat; 1/2 Fruit; 2 Fat.
CORNED
BEEF & CABBAGE 2-1/4 pounds lean corned beef
brisket *You may substitute carrots, but the nutritional analysis was calculated using the more traditional parsnips and turnips. Wash the corned beef in cold water and soak it for 30 minutes, if it is very salty. Place beef in a 5-quart pot or Dutch oven, and add boiling water. Add the sugar, bay leaves and garlic. Cover and simmer for 2 to 2-1/2 hours or until meat is tender. Peel the turnips and parsnips and add to the meat. Cook for about 15 minutes, or until tender to the fork. Core the cabbage and cut into 6 wedges. Place in a separate cooking pot. Dip 2 cups of the corned beef cooking liquor from the pot and combine with enough water just to cover the cabbage. Cook cabbage over medium heat just until tender, about 15 minutes. Remove brisket to a serving platter; slice thinly across the grain. Drain vegetables, discarding bay leaves, and serve with brisket. Makes 8-10 Servings. Based on 10 Servings, each serving provides: 280 Cal; 16 g Fat; 19 g Carb; 55 mg Cholesterol; 156 mg Sodium; 17 g Protein; 4 g Dietary Fiber. Exchanges: 2 High-Fat Meat, 2-1/2 Veg; 3 Fat.
POTATOES
O’BRIEN 6 medium (4 oz) potatoes, thinly
sliced, skins left on Preheat oven to 325ºF. Spray a 9 x 13-inch baking dish with nonstick vegetable spray and set aside. Layer the sliced potatoes in baking dish (do not remove skins). Combine milk, margarine and 1/4 cup flour in a saucepan. Mix with a wire whisk and cook over medium heat until thickened. Add onion, green pepper, pimiento and salt to milk mixture. Cook until thoroughly combined. Pour sauce over sliced potatoes and mix thoroughly. Cover with fine bread or cracker crumbs. Bake at 325ºF for 1-1/2 hours, or until potatoes are done. Makes 10 Servings. Per Serving: 125 Cal; 2 g Fat; 23 g Carb; 3 mg Cholesterol; 220 mg Sodium; 4 g Protein; 1 g Dietary Fiber. Exchanges: 1-1/2 Bread/Starch; 1/4 Veg.
IRISH
SODA BREAD 1 cup sifted all-purpose flour Sift together the all-purpose flour, soda and salt into a large mixing bowl. Cut in margarine with a pastry blender until mixture resembles coarse meal. Stir in whole wheat flour with a wire whisk, mixing well. Add buttermilk, stirring until the dry ingredients are thoroughly moistened. Turn dough out onto a lightly floured surface and knead about 5 minutes. Shape dough into a round loaf; place on baking sheet which has been lightly sprayed with nonstick vegetable spray. Using a sharp knife, cut a cross 1/4-inch deep on top of loaf; lightly sprinkle cross with flour. Bake at 400ºF for 40 minutes, or until bread sounds hollow when tapped. Remove from baking sheet and cool completely on wire rack. Yield 1 Loaf (10 servings). Sodium Alert! This recipe is not suitable for those on salt-restricted meal plans. Per Serving: 204 Cal; 3 g Total Fat; 40 g Carb; 00 mg Cholesterol; 665 mg Sodium; 7 g Protein; 6 g Dietary Fiber. Exchanges: 2-1/2 Bread; 1/4 Milk; 1 Fat.
IRISH
CARAMEL CUSTARD 1/2 cup brown sugar Spray a 3-quart baking dish or mold with nonstick vegetable spray. Sprinkle brown sugar over the bottom. In a medium bowl, beat eggs and egg whites until light and lemon-colored. Add granulated sugar and salt and mix thoroughly. Stir in the scalded milk and add the vanilla. Pour mixture over brown sugar. Place the baking dish or mold in a pan of hot water, 1-inch deep. Bake at 350ºF, about 50 minutes, or until firm and knife inserted in center comes out clean. Makes 8 Servings. Per Serving: 140 Cal; 4 g Total Fat; 23 g Carb; 68 mg Cholesterol; 102 mg Sodium; 5 g Protein. Exchanges: 1 Starch/Bread; 1/2 Protein; 1/2 Fat; 1/4 Milk.
IRISH
BUTTERMILK SCONES 1-1/3 cups all-purpose flour Preheat oven to 375 degrees. Coat a baking sheet with cooking oil spray. In a large bowl, mix together all-purpose flour, whole wheat flour, sugar, baking powder, baking soda and salt until well combined. Mix in currants and caraway seeds. In a separate bowl, whisk together egg, buttermilk and butter. Add liquid mixture to dry ingredients, mixing with a wooden spoon just until they are blended and form a fluffy, moist dough. Using one-sixth at a time, transfer dough by spoonfuls onto the prepared baking sheet, spacing the 6 scones 3 inches apart. Bake scones 20 to 22 minutes or until scones are lightly browned on top and feel firm when pressed in the center. Transfer scones from pan to wire rack and cool slightly. Serve hot, accompanied by your favorite jam. Makes 6 Scones. Ed. Note: Always be sure to INCLUDE the Carbohydrates or Exchanges as part of your daily meal plan, but not as an EXTRA outside of your normal carbohydrate allowance. Although low in fat, the carbohydrates per serving in this recipe are a bit higher than we like to recommend per serving, so you should consider this a special treat. Per Scone: 266 Cal; 6 g Total Fat (3 g Sat Fat); 47 g Carb; 47 mg Cholesterol; 414 mg Sodium; 6 g Protein; 3 g Dietary Fiber; 20 g Sugars. Exchanges: 1 Starch; 1 Fruit; 1 Milk; 1 Fat.
LEMON-CHEESE
SQUARES Vegetable cooking spray Coat a 13- x 9- x 2-inch baking dish with cooking spray; sprinkle crushed wafers evenly over bottom and up sides of dish. Set aside. Combine gelatin and water in a medium bowl, stirring 2 minutes or until gelatin dissolves. Add Neufchatel cheese; stir with a wire whisk until cheese melts and mixture is smooth. Chill 55 minutes or until consistency of unbeaten egg white, stirring occasionally. Pour milk into a large glass or stainless steel bowl; freeze 30 minutes or just until ice crystals form around edge of bowl. Beat ice cold milk at high speed of an electric mixer until soft peaks form. Gradually add sugar, 1 Tablespoon at a time, beating until stiff peaks form. Fold milk mixture into gelatin mixture. Spoon into prepared dish. Cover; chill at least 3 hours or until set. Just before serving, top with chopped fruit. Makes 12 Servings. Per Serving: 173 Cal; 4 g Total Fat (2 g Sat Fat); 30 g Carb; 12 mg Cholesterol; 144 mg Sodium; 98 mg Calcium; 5 g Protein; 1 g Fiber. Exchanges: 1-1/2 Starch; 1/2 Fruit; 1 Fat.
IRISH TEA
BRACK 1/2 cup dried peaches, chopped Combine dried fruit & tea in a large bowl; cover & let stand overnight. Add next 3 ingredients to fruit mixture; stir well. Gradually add flour, mixing well. Spoon batter into a spray-coated 9-inch square pan. Bake at 350°F for 35 minutes or until a wooden pick inserted in center comes out clean. Cut into squares & serve with butter, if desired. Makes 9 Servings. Per Serving: 198 Cal; 1 g Total Fat; 46 g Carbohydrate; 13 mg Cholesterol; 315 mg Sodium; 3 g Protein. Exchanges: 2 Starch/Bread; 1 Fruit.
LEMON
OAT SHORTBREAD 1 pound fat-reduced margarine,
suitable for baking **Note: Increase flour to 2-3/4 cups if using old-fashioned oats In large bowl, beat margarine, sugar and lemon peel with electric mixer until creamy. Gradually add combined flour, oats, baking powder and salt; mix well. Divide dough in half; wrap each half in plastic wrap. Chill at least 1 hour or until firm. Heat oven to 325ºF. Remove one portion of dough from refrigerator. On lightly floured surface, roll dough into a 10-inch square. With a sharp knife, cut into 30 rectangles (each about 3-inches long and 1-inch wide). Transfer rectangles to ungreased cookie sheets; prick each rectangle three times with a fork. Repeat with remaining dough. Bake 18 to 20 minutes, or until lightly browned. Cool 1 minute on cookie sheets; remove to wire rack. Cool completely. Store tightly covered. Yield: 5 dozen cookies. Per Cookie: 66 Cal; 3 gm Fat; 8 gm Carb; 00 mg Cholesterol; 64 mg Sodium; 1/2 gm Dietary Fiber. Exchanges: 1/2 Bread; 1 Fat.
MINTY LEPRECHAUN COOKIES 2 egg whites (at room temperature) Preheat oven to 325°F. Coat nonstick baking sheets with nonstick cooking spray. In a large bowl, beat the egg whites, food color, and vanilla and mint extracts with an electric mixer until soft peaks form. Gradually beat in the sugar; beat until stiff peaks form. Fold in the chocolate chips, then drop by tablespoonfuls onto the baking sheets. Bake for 10 minutes. Turn off the oven but leave the cookies in the oven until cool. Makes 24 Cookies. Per (2 Cookie) Serving: 47 Cal; 1 g Total Fat (1 g Sat Fat); 8 g Carb; 00 mg Cholesterol; 10 mg Sodium; 1 g Protein; 8 g Sugars. Exchanges: 1/2 Starch (1/2 Carbo).
IRISH
CAPPUCCINO 4 oz chocolate syrup Pour syrups and espresso into 8 demitasse (small coffee cups). Top with foam and dash of cocoa. Makes 8 servings. Per Serving (with Irish Cream Liqueur): 127 Cal; 00 g Total Fat; 10 g Carb; 2 mg Cholesterol; 30 mg Sodium; 2 g Protein. Exchanges: 1 Skim Milk; 1/2 Fruit.
IRISH COFFEE 1 ounce Irish whiskey Pour whiskey in 2 large coffee mugs. Add sugar, and stir to mix. Fill with coffee. Top with whipped topping. Makes 2 Servings. Per (6-ounce) Serving: 61 Cal; 1 g Total Fat; 4 g Carb; 00 mg Cholesterol; 00 mg Sodium. Exchanges: Count as 1-1/2 Fruit.
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