1 cup very thinly sliced green cabbage
1/2 cup chopped green bell pepper
1/2 cup chopped onion
1/4 cup water
1 teaspoon minced fresh oregano
1/2 teaspoon minced fresh rosemary
2 tablespoons dry breadcrumbs
2 tablespoons tomato sauce
3/4 teaspoon salt
1/8 teaspoon pepper
1 egg white
3/4 pound ground round
2 tablespoons light ranch dressing
4 (1 3/4-ounce) hamburger buns, toasted
4 curly leaf lettuce leaves
4 (1/4-inch-thick) slices tomato
4 (1/4-inch-thick) slices onion
Coat a large nonstick skillet with cooking spray; place over medium-high heat until hot. Add cabbage, bell pepper, and onion; sauté 3 minutes. Add water, 1 tablespoon at a time, allowing each tablespoon to evaporate before adding the next; cook 5 minutes or until all liquid evaporates and vegetables are golden brown. Remove from heat; stir in oregano and rosemary. Let cool slightly.
Combine breadcrumbs and next 4 ingredients (breadcrumbs through egg white) in a medium bowl; stir well. Add cabbage mixture and beef; stir well. Divide mixture into 4 equal portions, shaping into 1/2-inch-thick patties.
Prepare grill. Place patties on grill rack coated with cooking spray; grill 5 minutes on each side or until done.
Spread 1 1/2 teaspoons ranch dressing over top half of each bun. Line bottom halves of buns with lettuce leaves; top each with a patty, tomato slice, onion slice, and top half of bun.
335 (25% from fat)
9.4g (sat 2.2g,mono 2.6g,poly 0.7g)
Cooking Light, JULY 1996
6 servings (serving size: 1 cup)
1/2 cup plain fat-free yogurt
3 tablespoons capers
2 tablespoons minced fresh onion
2 tablespoons light mayonnaise
1 tablespoon fresh lemon juice
1 teaspoon Worcestershire sauce
6 cups shredded green cabbage
1 cup shredded carrot
Combine first 6 ingredients in a large bowl. Stir in cabbage and carrots; toss to coat.
61 (24% from fat)
1.6g (sat 0.3g,mono 0.4g,poly 0.8g)
Cooking Light, MARCH 2002
Bok choy is Chinese white cabbage.
6 to 8 servings
2 (3-ounce) packages ramen noodle soup mix
1/2 cup sunflower seeds
3 tablespoons slivered almonds, chopped
1/2 cup sugar
1/4 cup olive oil
1/4 cup cider vinegar
2 tablespoons soy sauce
1 bok choy, shredded
6 green onions, chopped
Remove flavor packets from soup mix; reserve for another use. Crumble noodles.
Combine noodles, sunflower seeds, and almonds. Spread on a 15- x 10-inch jellyroll pan.
Bake at 350° for 8 to 10 minutes or until golden brown; set aside.
Bring sugar and next 3 ingredients to a boil in a saucepan over medium heat. Remove from heat; cool.
Place bok choy and green onions in a large bowl. Drizzle with sugar mixture. Add ramen noodle mixture, tossing well. Serve immediately.
Southern Living, JUNE 2001
Choose quick-cooking flank steaks for a speedy dinner packed with flavors from the Orient. Asian ingredients such as toasted sesame oil, shiitake mushrooms, and bok choy, combine to give this dish high-impact flavors.
4 servings (serving size: about 1 1/2 cups)
2 tablespoons grated fresh ginger
1 tablespoon minced fresh garlic
3 tablespoons low-sodium soy sauce
4 teaspoons cornstarch, divided
1 teaspoon toasted sesame oil
1/2 teaspoon crushed red pepper
1 pound flank steak, trimmed and thinly sliced
2 cups thinly sliced shiitake mushrooms (about 1/2 pound)
1 cup thinly vertically sliced onion
1 cup red bell pepper strips
4 cups sliced bok choy (about 1 medium head)
1 cup less-sodium beef broth
Combine ginger, garlic, soy sauce, 2 teaspoons cornstarch, oil, and crushed red pepper in a large zip-top bag; add steak to bag. Seal and marinate in refrigerator 20 minutes.
Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray, and add mushrooms, onion, and bell pepper to pan. Cook 3 minutes or until crisp-tender; transfer to a large bowl. Add bok choy to pan; sauté 2 minutes or until slightly wilted; add to bowl; keep warm.
Recoat pan with cooking spray. Add half of steak mixture to pan; cook 3 minutes or until browned, stirring occasionally. Transfer to a large bowl; keep warm. Coat pan with cooking spray. Add remaining steak mixture to pan; cook 3 minutes or until browned, stirring occasionally. Add to bowl; keep warm.
Combine broth and remaining 2 teaspoons cornstarch, stirring with a whisk. Add to pan, scraping pan to loosen browned bits. Bring to a boil; cook 1 minute or until mixture thickens, stirring constantly. Return steak and vegetables to pan; toss gently to coat.
270 (30% from fat)
9g (sat 3.1g,mono 3.2g,poly 1g)
Lisa Bell, Cooking Light, DECEMBER 2005