For a sim­ple cab­bage and noo­dle sauté, use kelp

The Hamilton Spectator - - FOOD - MELISSA D’ARA­BIAN

The healthy noo­dle mar­ket is boom­ing, thanks to low-carb fans, and so it’s no sur­prise that kelp noodles, which used to be a spe­cialty-store item only, are now read­ily avail­able at the neigh­bour­hood su­per­mar­ket.

Kelp noodles are a sea vegetable with a neu­tral flavour that makes them ver­sa­tile and easy to use. They have only 5 or 10 calo­ries per serv­ing, of­fer­ing al­most no macronu­tri­ents (pro­tein, carbs or fat), but they do have a nice boost of min­er­als, mainly cal­cium (a serv­ing of­fers 15 per cent of the rec­om­mended daily amount) and iron.

Kelp Noodles and Cab­bage MAKES 6 SERV­INGS

2 ta­ble­spoons un­salted but­ter 1 large sweet white onion, sliced length­wise, about 2 cups ½ large cab­bage (green or red) 1 12-oz pack­age of kelp noodles Pinch of salt or dash of soy sauce Le­mon juice (op­tional)

Start to fin­ish: 15 min­utes Cut the cab­bage into four wedges, and cut out the tri­an­gu­lar core at the bot­tom of each. Slice each wedge cross­wise into thin slices. Melt the but­ter in a very large sauté pan over medium high heat. Add the onion, and cook un­til wilted, about three min­utes, stir­ring fre­quently.

Add the cab­bage and cook un­til it be­gins to get ten­der, about seven min­utes.

Add 1 ta­ble­spoon of wa­ter to the pan, and cover, al­low­ing it to steam for one minute.

Un­cover and keep cook­ing un­til the cab­bage is ten­der, about three more min­utes.

Drain and rinse the kelp noodles, and cut with scis­sors if de­sired.

Stir the kelp noodles into the cab­bage, sprin­kle with a gen­er­ous pinch of salt (or splash of soy sauce) and re­move from heat.

Squeeze a lit­tle le­mon juice just be­fore serv­ing, if de­sired.

Per serv­ing: 73 calo­ries (35 from fat); 4 grams fat (2 g sat­u­rated; 0 g trans fats); 10 mil­ligrams choles­terol; 86 mg sodium; 9 g car­bo­hy­drate; 3 g fi­bre; 4 g sugar; 2 g pro­tein.


Kelp noodles are thin, clear and bouncy, al­most rub­bery. So they are nice swaps in Asian noo­dle dishes like pad Thai or spicy cold peanut noodles.

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