WW Jamaican Cabbage Recipe

Introduction

Welcome to our detailed guide on preparing WW Jamaican Cabbage—a vibrant, flavorful, and nutritious dish that brings a taste of the Caribbean to your table. This recipe is carefully crafted to fit within the Weight Watchers (WW) framework, making it an excellent choice for those who are focused on managing their SmartPoints while enjoying a delicious and satisfying meal. With step-by-step instructions and comprehensive nutritional information, this guide will help you create a cabbage dish that is both healthy and indulgent.

Ingredients

For the Cabbage Dish:

  • Green Cabbage: 1 medium head (about 1.5 pounds or 680 grams), cored and shredded
  • Red Bell Pepper: 1 large (about 150 grams), sliced
  • Carrots: 2 medium (about 150 grams), peeled and julienned
  • Onion: 1 medium (about 100 grams), finely chopped
  • Garlic: 3 cloves, minced
  • Olive Oil: 1 tablespoon (15 milliliters)
  • Vegetable Broth: 1 cup (240 milliliters), low-sodium
  • Dried Thyme: 1 teaspoon (1 gram)
  • Allspice: 1/2 teaspoon (1 gram)
  • Paprika: 1/2 teaspoon (1 gram)
  • Salt: 1/2 teaspoon (3 grams), or to taste
  • Black Pepper: 1/4 teaspoon (1 gram), or to taste
  • Scotch Bonnet Pepper: 1 small (optional, for heat), finely chopped
  • Tomato Paste: 2 tablespoons (30 grams)
  • Lime Juice: 1 tablespoon (15 milliliters), freshly squeezed

For Garnish (Optional):

  • Fresh Cilantro: 2 tablespoons (6 grams), chopped
  • Sliced Green Onions: 2 tablespoons (10 grams)

Instructions

  1. Prepare the Cabbage:
    • Begin by removing the core from the cabbage and shredding it into thin strips. You can use a sharp knife or a food processor with a shredding attachment. Place the shredded cabbage in a large bowl and set aside.
  2. Prepare the Vegetables:
    • Slice the red bell pepper into thin strips and julienne the carrots. Finely chop the onion and mince the garlic. If using, finely chop the Scotch bonnet pepper. Remember to wash your hands thoroughly after handling hot peppers to avoid irritation.
  3. Sauté the Aromatics:
    • Heat the olive oil in a large skillet or Dutch oven over medium heat. Add the chopped onion and cook for 3-4 minutes, or until translucent and softened.
    • Add the minced garlic and cook for an additional 1 minute, or until fragrant. Be careful not to let the garlic burn.
  4. Add the Vegetables:
    • Stir in the sliced red bell pepper and julienned carrots. Cook for 5 minutes, or until the vegetables start to soften.
  5. Incorporate the Cabbage:
    • Add the shredded cabbage to the skillet, tossing to combine with the other vegetables. Cook for 5 minutes, stirring occasionally.
  6. Add the Seasonings:
    • Sprinkle in the dried thyme, allspice, paprika, salt, and black pepper. If using Scotch bonnet pepper, add it at this stage for a touch of heat.
    • Stir well to distribute the seasonings evenly throughout the cabbage mixture.
  7. Add Tomato Paste and Broth:
    • Stir in the tomato paste until well combined with the vegetables. Pour in the vegetable broth and stir to deglaze the pan, scraping up any browned bits from the bottom.
  8. Simmer the Cabbage:
    • Bring the mixture to a simmer. Reduce the heat to low, cover, and cook for 20-25 minutes, or until the cabbage is tender and the flavors have melded together.
  9. Adjust Seasonings:
    • After cooking, taste the cabbage and adjust the seasoning with additional salt, black pepper, or lime juice if desired. Stir in the freshly squeezed lime juice for a zesty finish.
  10. Garnish and Serve:
    • Transfer the Jamaican cabbage to a serving dish. Garnish with freshly chopped cilantro and sliced green onions if desired. Serve warm as a side dish or as a main course with a side of rice or beans.
  11. Cool and Store:
    • If you have leftovers, allow the cabbage to cool to room temperature before transferring to an airtight container. Store in the refrigerator for up to 4 days. For longer storage, freeze in portions for up to 3 months. Reheat thoroughly before serving.

Nutritional Information

  • Serving Size: 1 cup (about 200 grams)
  • Calories: 80
  • Total Fat: 3 grams
  • Saturated Fat: 0.5 grams
  • Cholesterol: 0 milligrams
  • Sodium: 320 milligrams
  • Total Carbohydrates: 12 grams
  • Dietary Fiber: 4 grams
  • Sugars: 5 grams
  • Protein: 2 grams

WW SmartPoints

  • Per Serving (1 cup/200 grams): 2 SmartPoints (based on the WW Freestyle and myWW Blue plans)

Additional Tips

  • Choosing Cabbage: Opt for a medium head of cabbage that feels firm and heavy. Avoid cabbage with wilted or discolored leaves.
  • Adjusting Spice Levels: If you prefer a milder flavor, you can omit the Scotch bonnet pepper or use a smaller amount. For a spicier kick, adjust the quantity to your liking.
  • Using Broth: For a richer flavor, you can use low-sodium chicken broth instead of vegetable broth. Ensure it aligns with your dietary needs and SmartPoints.
  • Serving Suggestions: Jamaican cabbage pairs well with a variety of dishes. Serve it alongside grilled chicken, fish, or tofu for a complete meal. It also complements well with rice, beans, or a fresh salad.
  • Texture Preferences: If you prefer a crunchier texture, reduce the cooking time slightly and stir the cabbage mixture more frequently.
  • Nutritional Enhancements: Consider adding a handful of beans or lentils to the dish for added protein and fiber. Adjust the SmartPoints accordingly.

Conclusion

Our WW Jamaican Cabbage recipe provides a flavorful and nutritious option that adheres to Weight Watchers guidelines while delivering a satisfying Caribbean-inspired meal. With this detailed guide, you can prepare a dish that not only supports your health goals but also brings a burst of vibrant flavors to your table. Enjoy creating and savoring this delicious cabbage dish, knowing it aligns with both your dietary needs and culinary aspirations.