With Edamame and Tarragon Dipping Sauce
Fresh cabbage is widely available in March, and it's a good thing since so many
of us enjoy it with corned beef on St. Patrick's Day! Cabbage is from the
Brassica family, which also includes cauliflower, broccoli, and Brussels
sprouts. You'll find it in all shapes, sizes, and textures—common varieties are
green cabbage (sometimes referred to as white), red cabbage, the crinkly and
crisper savoy cabbage, and the napa, which forms more into a tall stalk or
barrel than a tight ball.
There are many ways to enjoy this healthy
vegetable. The faculty at The Culinary Institute of America (CIA) suggests a
delicious heart-healthy and diabetes-friendly variation on a traditional stuffed
cabbage with salmon and wild rice.
"I serve the stuffed cabbage rolls
with steamed edamame and a tarragon dipping sauce, to make a meal high in
protein, fiber, and flavor while low in saturated fat, and without a fishy
aftertaste," says Registered Dietitian and CIA Associate Professor Jennifer
Stack. "I designed this recipe for people like me, who are not fond of fish but
want the health benefits it provides. These stuffed cabbage rolls look so good
and are so tasty, they tempt even non-seafood lovers."
Edamame are fresh green soy beans in their pods. They are popular in Asia, particularly in Japan
where they are served as a snack. Introduce them to family and friends as a fun
finger food. "They can become rather addictive when dipped in a tarragon sauce,"
Stack says. Dip the bean in the sauce and then put the whole pod in your mouth.
While holding on to the end of the pod, gently pull the pod through your teeth
and the beans will pop out in your mouth. Discard the pod and move onto the next
A good time-saving practice for this recipe and other dishes like
this one is to keep some wild rice handy and cooked barley in small portions in
the freezer to just grab and use. You can also substitute rinsed, canned salmon
in place of fresh salmon if you don't have the chance to get to a fish
The following recipes are from Jennifer Stack's new book, the
CIA's The Diabetes-Friendly Kitchen (Wiley, 2012), available for
purchase at bookstores nationwide or ONLINE.
Salmon and Wild Rice-Stuffed Cabbage: Nutritional Information Per Serving—Calories 384;
Protein 24 g; Carbohydrates 24 g; Fiber 8 g; Total Fat 15 g; Saturated Fat 3 g; Sodium 326 mg.
Edamame with Tarragon Dipping Sauce: Nutritional
Information Per Serving—Calories 238; Protein 16 g; Carbohydrates 18 g;
Fiber 8 g; Total Fat 10 g; Saturated Fat 0.5 g; Sodium 154 g.
Tarragon Dipping Sauce: Nutritional Information Per Tablespoon—Calories 38; Protein 0 g; Carbohydrates 0 g; Fiber 0 g; Total Fat 4.5 g; Saturated Fat 0.5 g; Sodium 25 mg.