Stir-fried cabbage and leek – 74 calories a portion

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A good crop of Savoy cabbage

Today I ventured into the garden and decided that it was about time that I started to harvest our crop of Savoy cabbages. 

I realised that although stir fried cabbage and leek features often on my blog, I’ve never provided any information on it.

I use this combination often – at least once a week.  My stir-fried cabbage and leek replaces pasta or rice as an accompaniment to any meal that you’d usually eat with pasta, potato or rice.  Curry, bolognese, chilli-con carne – they all work well.

Much lower in calories and healthier.  Ideal if you are trying to reduce your consumption of processed carbohydrates.

Preparation Time:   20 mins

Cooking Time:  1 hr

Serves:  4 (generous portions)

Calories per serving:  74

Ingredients

Leeks, Raw, Trimmed – 230g

Savoy Cabbage – 400g

Olive Oil –  2 Tsps/10ml

Butter – 1 Thin Spread/7g

Method

Trim, wash and finely slice the leek. I try to keep as much of the green leaf as I can.  I usually cut the leek along it’s length about 4/5 times and then slice along it’s length.  It you leave the root end on when doing this, it keeps everything much easier.

Finely slice the cabbage. Disregard the thick stalk, but any leaf stems provide a nice bit of additional crunch.

Melt the butter and oil in a large wok or frying pan over a medium heat. Add the sliced vegetables. Stir every few minutes until the vegetables start to soften. Don’t allow to brown.

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Stir-fried cabbage and leek

Lower the heat (very low) and continue to cook for around a total of 40-60 minutes. If you want to, you can cover with a lid which will speed up the cooking process.

Cook slightly less if you prefer a crunchier texture.

You can replace the leek with onion – it works just as well.

This can be served in place of rice, pasta or noodles, as a vegetable side dish. I’ve also enjoyed it for breakfast with grilled bacon!  Lovely with shredded ham hock, loaded onto a warmed folded flatbread.  I’ve also had it with mussels!

Nutrition Data Per Serving

Calories (kcal)  74

Protein (g)  3.0

Carbohydrate (g)  5.5

Fat (g)  4.6

Fruit & Veg  2.1

Fibre (g)  4.2

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