This versatile Asian-flavored slaw can be as mild or as spicy as you like. Use it as a salad, or add chicken and serve over rice for a main dish (recipe on page 65).

　　

Ingredients

serves 6, 1 cup per serving

　　6 cups slivered cabbage (napa preferred)

　　1 tablespoon canola or corn oil

　　2 tablespoons sesame seeds

　　6 medium green onions, sliced

　　1 teaspoon bottled minced garlic or 2 medium garlic cloves, minced

　　1/4 cup fat-free, low-sodium chicken broth or water

　　2 tablespoons vinegar (plain rice vinegar preferred)

　　1 to 1 1/2 teaspoons soy sauce (lowest sodium available)

　　1/8 teaspoon crushed red pepper flakes, or to taste (optional)

　　1 teaspoon red hot-pepper sauce, or to taste (optional)

　　

Step 1

Put the cabbage in a large serving bowl. Set aside.

　　

Step 2

In a medium skillet, heat the oil over medium-high heat. Cook the sesame seeds for 1 minute, or until they begin to brown, stirring constantly with a long-handled spoon (be careful—sesame seeds will “spit”).

　　

Step 3

Stir in the green onions and garlic. Cook for 1 minute, or until aromatic, stirring frequently.

　　

Step 4

Stir in the broth, vinegar, soy sauce, and red pepper flakes. Boil for 1 to 2 minutes, or until the liquid is reduced to about 3 tablespoons. Pour over the cabbage. Toss to blend. Drizzle with the hot-pepper sauce.

　　

Warm Napa Slaw with Chicken

Step 5

Prepare 2/3 cup uncooked brown rice using the package directions, omitting the salt and margarine. Meanwhile, cut 2 boneless, skinless chicken breast halves (about 4 ounces each) into slivers. Add them to the skillet after browning the sesame seeds and cooking the green onions and garlic as directed. Cook for 2 minutes, stirring constantly. Stir in the broth, vinegar, soy sauce, and red pepper flakes and simmer for 2 to 3 minutes, or until the chicken is no longer pink in the center, stirring occasionally. Pour over the cabbage and toss. Serve over the rice.

　　

Cook’s Tip on Chinese Cabbage

Step 6

There are many kinds of Chinese cabbage, and they seem to have multiple names. Don’t worry. You can use Chinese cabbages interchangeably. They are usually milder than hard-headed green cabbage, but even that, and savoy cabbage, can be used in this recipe.

　　

Step 7

Napa cabbage has pale, crinkly green leaves. It’s easy to prepare: Stack the leaves and thinly slice, starting at the tip end and working back toward the root end. The closer you get to that end, the narrower you should cut the cabbage. Then you won’t have large bites of tough stem.

　　

nutrition information

Step 8

(Per Serving)

　　

Step 9

Calories: 67

　　

Step 10

Total Fat: 4.0g

　　

Step 11

Saturated: 0.5g

　　

Step 12

Trans: 0.0g

　　

Step 13

Polyunsaturated: 1.5g

　　

Step 14

Monounsaturated: 2.0g

　　

Step 15

Cholesterol: 0mg

　　

Step 16

Sodium: 46mg

　　

Step 17

Carbohydrates: 5g

　　

Step 18

Fiber: 2g

　　

Step 19

Sugars: 2g

　　

Step 20

Protein: 2g

　　

Step 21

Dietary Exchanges

　　

Step 22

1 Vegetable

　　

Step 23

1 Fat

　　

Warm Napa Slaw with Chicken

Step 24

(Per Serving)

　　

Step 25

Calories: 212

　　

Step 26

Total Fat: 5.5g

　　

Step 27

Saturated: 0.5g

　　

Step 28

Trans: 0.0g

　　

Step 29

Polyunsaturated: 2.0g

　　

Step 30

Monounsaturated: 3.0g

　　

Step 31

Cholesterol: 26mg

　　

Step 32

Sodium: 85mg

　　

Step 33

Carbohydrates: 24g

　　

Step 34

Fiber: 3g

　　

Step 35

Sugars: 2g

　　

Step 36

Protein: 14g

　　

Step 37

Dietary Exchanges

　　

Step 38

1 1/2 Starch

　　

Step 39

1 Vegetable

　　

Step 40

1 1/2 Very Lean Meat

　　

Step 41

1 Fat

　　American Heart Association Quick & Easy Meals