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Napa Cabbage Salad

This healthy cabbage side salad is a wonderful addition to any Asian-flavored meal and it's quick and easy to make. It also provides a rich concentration of vitamin C, A, folate, manganese and fiber—just a few of its many health-promoting nutrients. Enjoy!

Prep and Cook Time: 15 minutes Ingredients: 4 cups finely chopped Napa cabbage 1/2 cup chopped scallion 1 medium tomato, seeds and excess pulp removed Optional: 1/4 cup soaked hijiki seaweed or organic arame; 1 cup chopped cooked chicken breast Dressing 1 tsp grated fresh ginger 2 medium cloves garlic, pressed 1 TBS rice vinegar or lemon juice 1 tsp honey 2 TBS tamari (soy sauce) 1/4 tsp dry mustard 1 TBS extra virgin olive oil salt and white pepper to taste

Directions:

1. If you opt to include the seaweed, rinse and soak hijiki or organic arame in 1 cup warm water until softened, about 10 minutes. Drain and squeeze out excess water when ready.
2. While hijiki or arame is soaking, chop cabbage, scallion and place in a bowl. Cut tomato in half and squeeze out seeds, cut out pulp, and slice in thin strips.
3. Whisk together dressing ingredients and toss with cabbage, tomato, and scallion (and hijiki or arame and/or chopped chicken if so desired). Sprinkle with sesame seeds.

   Serves 4

If you're concerned about the safety of sea vegetables, read this article

Nutritional Profile

Introduction to Recipe Rating System Chart

In order to better help you identify recipes that feature a high concentration of nutrients for the calories they contain, we created a Recipe Rating System. This system allows us to highlight the recipes that are especially rich in particular nutrients. The following chart shows the nutrients for which Napa Cabbage Salad is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the recipe doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this recipe's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance back up to see the ingredients used in the recipe and the number of serving sizes provided by the recipe. Our nutrient ratings are based on a single serving. For example, if a recipe makes 4 servings, you would be receiving the nutrient amounts listed in the chart by eating 1/4th of the combined ingredients found in the recipe. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this recipe and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.

Oriental Cabbage Salad 1.00 serving 171.20 grams 88.88 calories Nutrient Amount %DV Nutrient Density World's Healthiest Foods Rating vitamin C 36.89 mg 61.5 12.5 excellent vitamin A 1418.99 IU 28.4 5.7 very good folate 102.70 mcg 25.7 5.2 very good manganese 0.46 mg 23.0 4.7 very good dietary fiber 4.31 g 17.2 3.5 very good vitamin B6 (pyridoxine) 0.29 mg 14.5 2.9 good tryptophan 0.04 g 12.5 2.5 good potassium 373.69 mg 10.7 2.2 good calcium 97.57 mg 9.8 2.0 good magnesium 37.90 mg 9.5 1.9 good molybdenum 6.79 mcg 9.1 1.8 good phosphorus 72.81 mg 7.3 1.5 good World's Healthiest Foods Rating Rule excellent DV>=75% OR Density>=7.6 AND DV>=10% very good DV>=50% OR Density>=3.4 AND DV>=5% good DV>=25% OR Density>=1.5 AND DV>=2.5%

In-Depth Nutritional Profile for Napa Cabbage Salad

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