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Diabetes Quick Fix: Pork and Caraway Scented Red Cabbage

Linda Gassenheimer, Tribune News Service on

Published in Health Advice

Caraway-scented red cabbage combines with sauteed pork for this German-style dinner.

Helpful Hints:

— You can use a Golden Delicious apple instead of Granny Smith.

— Dark German bread goes well with this dinner. You can use whole wheat bread instead.

— If only larger heads of red cabbage are available, ask the produce manager to cut one in half or quarter for you.

Countdown:

— Prepare ingredients.

— Make recipe.

Shopping List:

To buy: 3/4 pound pork tenderloin, cider vinegar, 1 bottle caraway seeds, 1 loaf German dark bread*, 1 lemon, 1/4 head red cabbage and 1 medium Granny Smith apple.

Staples: canola oil, onion, sugar, salt and black peppercorns.

———

PORK AND CARAWAY SCENTED RED CABBAGE

Recipe by Linda Gassenheimer

2 teaspoons canola oil

1 cup sliced onion

1 medium granny smith apple, cored and sliced (1 cup)

 

1 tablespoon sugar

3/4 pound pork tenderloin, cut into 1-inch cubes

3/4 cup water

1/4 red cabbage, sliced (about 3 1/2 cups)

2 tablespoons cider vinegar

2 tablespoons lemon juice

1 tablespoon caraway seeds

Salt and freshly ground black pepper

4 slices German dark bread*

Heat oil in a large nonstick skillet. Add the onion and saute for 5 minutes or until the onion is transparent. Add apple slices, sugar and pork. Stir to make sure pork touches bottom of skillet. Cook over medium heat for 5 minutes, stirring occasionally. Add the water and then the cabbage. Stir and add the vinegar, lemon juice and caraway seeds. Stir again. Bring to the boil, lower to a simmer, cover and cook for 15 minutes. Most of the liquid will be gone and the cabbage will be just slightly firm. Add salt and pepper to taste. Spoon onto two dinner plates and serve with dark bread.

Yield 2 servings.

Per serving: 523 calories, 101 calories from fat, 11.3 g fat, 2.1 g saturated fat, 4.8 g monounsaturated fat, 108 mg cholesterol, 46.8 g protein, 59.4 g carbohydrates, 10.2 g dietary fiber, 23.1 g sugars, 419 mg sodium, 1,018 mg potassium, 582 mg phosphorus

Exchanges: 1 1/2 starch, 1/2 other carbohydrate, 3 vegetable, 4 1/2 lean protein

Shop Smart:

* German dark bread, containing per 2 slices: 80 calories, 1 g fat, saturated fat, 250 mg sodium.

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