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Chicken-Cabbage Stir-Fry Chicken-Cabbage Stir-Fry Fresh-from-the-Farm: 1 chicken breast, skinned and boned Cabbage 1 teaspoon oil 1 1/2 cups sliced cabbage Green, Red, Savoy, 1-2 teaspoons cornstarch 1/4 teaspoon ground ginger 1/8 teaspoon garlic powder 1/4 cup water 1-2 teaspoons soy sauce 1. Cut chicken breast into strips. The WIC and Senior Farmers Market Nutrition Programs are sponsored by the U.S. Department Sauté in oil over medium heat, of Agriculture; the Washington State Department of Health, Community Wellness and Prevention; turning constantly until lightly and the Washington State Aging and Disability Services Administration. browned. Contact information: 2. Add cabbage; cook 2 minutes WIC FMNP: 1-800-841-1410 until cabbage is tender crisp. Senior FMNP: 1-800-422-3263 3. In a bowl, mix cornstarch and This brochure is produced for nutrition education and funded by USDA Food & Nutrition Service, Washington WIC & Food Stamp Office; the Farmers Market Nutrition seasonings. Add water and Program; and Washington State University. Senior Farmers Programs offered by these agencies are consis- Market Nutrition soy sauce and mix until tent with federal and state laws and regulations on non-discrimination regarding race, color, gender, Program smooth. national origin, religion, age, disability, and sexual orientation. Report evidence of non-compliance by writing to the Secretary of Agriculture Washing- Making it easier to add fresh fruits 4. Pour over chicken, stir gently ton DC, 20250. Trade names are used to simplify information; no endorsement is intended. and vegetables to your diet, and and cook until thickened and WIC is an equal opportunity program. support local farmers, too! pieces are coated. 9-2004 Selection Nutrition Facts & Serving Size: 1/2 cup chopped German Vegetable Preparation cabbage Soup Amount Per Serving ♦ Choose firm, heavy cabbages Calories: 10 1 medium soup bone that are free of yellowing % Daily 1 cup each of tomatoes, Value cabbage and lima beans leaves, splits or soft spots. Total Fat 0 g 0% 1 small turnip or potato, diced ♦ The leaves should be compact Saturated Fat 0 g 0% 1/2 cup carrot, diced and smooth for green and red Sodium 10 mg 0% 1/2 cup onion, cabbage, but Savoy cabbage Total Carbohydrate 2 g 1% diced leaves should be crinkly and Dietary Fiber 1 g 4% 1 tablespoon flour less compact. Sugars 1 g 1/2 cup low-fat milk ♦ Cabbage should be Protein 1 g Wash bone thoroughly. kept in the refrigera- Vitamin A 2% Cover with cold water and boil tor and used within Vitamin C 25% Calcium 2% for an hour. Skim off the fat and 2 weeks. Iron 2% add vegetables. Mix flour with ♦ Wash well and remove wilted Folate 19 mcg 5% milk and stir into soup. Season leaves before using. Potassium 109 mg with salt and pepper to taste. ♦ Green, red and Chinese Key Nutrients Cook on medium-low heat until cabbage are great chopped Vitamin C - for healthy gums, skin vegetables are tender, about and added to salads or slaws. and blood. 30-40 minutes. Stir often to avoid burning milk. Serve hot. ♦ All cabbages are easily Folate - to support a healthy heart steamed, stir-fried or boiled. and blood. Slices or wedges cook in about Potassium –to maintain normal blood pressure levels. 6-12 minutes. Phytonutrients - the phytonutrients found in cabbage and other ♦ Chop or slice then add to members of the cruciferous vegetable family help to reduce the risk of soups and stews for flavor and cancer. Other crucifer vegetables include broccoli, cauliflower, kale, bulk. bok choy, and radishes. .
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