Light Chinese cabbage salad: 5 recipes with step-by-step photos

Spring warming, summer heat, and an abundance of seasonal fruits and vegetables are the best factors for choosing an effective and even enjoyable diet, improving your own physical fitness and restoring the balance of the digestive system as a whole.

People spend more time outdoors, physical activity increases, and the amount of fluid consumed increases. A light snack is no longer a “winter bun”, but juicy strawberries, your favorite fresh vegetables, and vitamin-rich greens.

What about salads? Just a testing ground for the wildest and most successful fantasies of culinary experts. The right foundation - low-calorie, healthy and affordable - is the first step to success. Beijing cabbage absolutely meets all of the above requirements.

A little about Chinese cabbage...

Until the late seventies, Chinese lettuce, now called Chinese cabbage, was a scarce product on the American continent and in Europe. It was then brought mainly from China, where the crop has been grown since the sixth century. It was only recently that cabbage became very common. Now it can be purchased at any supermarket. This is due to the development of new adapted varieties that can be grown in the European climate.

Why has Chinese cabbage become so popular all over the world? The fact is that the vitamin C content in it is several times higher than in lettuce leaves. Cabbage is also rich in B vitamins and carotene. It contains potassium, phosphorus, calcium, magnesium. But the calorie content of the product is very low - 16 kcal per 10 grams. It is for this reason that it is recommended to supporters of proper nutrition. Chinese cabbage is present in many diets.

Harm and contraindications

Chinese cabbage is considered a harmless food product. But still, in some situations it is not recommended to use this product:

Gastritis and ulcer. With this disease, it is forbidden to eat any type of cabbage. This is because this vegetable provokes an increase in the acidity of gastric juice. And with gastritis and ulcers this is very dangerous. In general, you should not eat cabbage if you have diseases of the gastrointestinal tract.
Flatulence. Cabbage causes bloating. Therefore, the situation can worsen.
Individual intolerance. This also happens. Allergies may appear as a rash.

It is also not recommended to eat Chinese salad while breastfeeding, as this product can cause colic in the baby.

Chinese cabbage is good for diets. If you include this product in your diet and consume it daily, you can actually lose up to 5 kg in a month. And if you arrange fasting days, on which you can only eat this vegetable, you can lose up to 10 kg. excess weight.

What dishes are prepared from it?

Diet salads from Chinese cabbage are not all the dishes that can be prepared from this product. For example, you can make delicious cabbage rolls from it. And in Asia they like to ferment Pekinka. In general, we can say that Chinese cabbage occupies a middle position between ordinary white cabbage and salads. For many people, regular cabbage varieties are heavy. In this case, Beijing comes to the rescue. The light product goes well with all vegetables, cheeses, seafood and poultry.

Diet salads made from Chinese cabbage can be seasoned with a variety of sauces. Or you can use a traditional Chinese dressing, which is made from soy sauce with the addition of a small amount of apple cider vinegar. It is better to serve salads in transparent or white dishes, then the dish looks more attractive.

The nutritional value

Low-calorie vegetable dishes based on Chinese cabbage recipes have a positive effect on human health:

cleanse the skin;
improve digestion;
increase blood counts.

It must be borne in mind that dietary salads cannot contain mayonnaise and other fatty sauces, or a large amount of salt.

Instead of mayonnaise, nutritionists recommend using sour cream with a fat content of up to 10%, apple cider vinegar, lemon juice, unrefined vegetable oils in small quantities (what salads are there without mayonnaise with Chinese cabbage?). Such natural dressings will protect you from consuming large amounts of hidden fat and preservatives, which are rich in store-bought sauces.

REFERENCE! Doctors do not advise eliminating salt from your diet completely, otherwise you risk developing a water-salt imbalance, which will lead to edema. But it is still necessary to limit your salt intake.

Add ginger, cinnamon, coriander, lemon or orange zest, or a mixture of oriental spices to your dietary salads - these seasonings will reveal the taste of your usual vegetable salads from a completely different side.

Cabbage salad with apple

A delicious dietary salad of Chinese cabbage can be prepared with the addition of an apple. In this dish, vegetables and fruits go well together.

Ingredients:

Head of cabbage.
A can of corn.
Salt.
Cucumber.
Three apples.
Hard cheese (any) – 220 g.

For refueling:

Olive oil – 1 tbsp. l.
French mustard – 1 tsp.
Light mayonnaise - five tbsp. l.
Vinegar – 1 tbsp. l.

Cut clean Chinese cabbage leaves into strips. Add sliced apples, cucumbers and canned corn to the dish. Grind the cheese and also add it to the salad. Mix all ingredients and add sauce. We prepare the dressing from mayonnaise, oil, mustard and vinegar. Place the finished dish in the refrigerator for 20 minutes, then serve.

Adviсe

A real chance to win the “struggle for an ideal figure” appears when a person adapts to food restrictions with humor and a good mood, and does not depress himself with thoughts about the lack of sweets or fried foods.

Healthy food is also incredibly tasty if it is properly prepared and served. Having set a goal to urgently lose weight, be sure to maintain the usual four-time meal structure.

It's much easier to prevent overeating if you don't allow yourself to get too hungry. You should always have low-calorie foods on hand that you can quickly snack on: carrots, celery, cucumbers, etc.

Crab stick salad

Salad of Chinese cabbage and crab sticks is a delicious and quick dish for a family lunch.

Ingredients:

Crab sticks – 120 g.
Boiled eggs - two pcs.
Mayonnaise.
Chinese cabbage.
Salt.

Thinly slice the Chinese cabbage and add chopped eggs and crab sticks. Mix all ingredients and season with mayonnaise. You can use greenery as decoration. The salad can be dressed with oil, but with mayonnaise it turns out more tender. You can add canned corn to the dish. The result will also be a very tasty salad.

Contraindications

Petsai helps with diseases of the stomach and duodenum because it has antiviral and antiulcer properties. It is indicated for diabetes and ulcers. Chinese lettuce leaves help to lose weight and free the body of toxins. However, some contraindications of Chinese cabbage should be taken into account so as not to harm your health. For which diseases should you not abuse leafy vegetables?

pancreatitis;
acute gastritis;
hypotension (low blood pressure);
gastrointestinal hypersensitivity;
increased stomach acidity.

Salad with cucumber and corn

A salad of Chinese cabbage and cucumbers with the addition of corn is not only tasty, but juicy and healthy. And to prepare it you will need a minimum set of products.

Ingredients:

Cabbage.
Two boiled eggs.
So many cucumbers.
Green onion.
Canned corn.
Salt.
Olive oil – two tbsp. l.
Pepper.

Peel the eggs and cut them into cubes, cucumbers into half rings. Finely chop the pekinka. Mix all ingredients and add green onions. Dress the salad with olive oil and season with pepper. A light vitamin dish can be served.

Final tips and secrets

Salad can be used without restrictions for both dietary and baby food. Due to its high acid content, I do not recommend eating it fresh, only for people with gastritis, gastrointestinal ulcers and pancreatitis in the acute stage.

You need to choose a head of cabbage with elastic leaves of a rich green color, juicy, without signs of wilting, dryness and rot.

Freezing Chinese cabbage is not recommended. After defrosting, it becomes tasteless and watery, and most of the nutrients and nutrients are lost.

From the stalk you can grow Chinese cabbage on the windowsill. Leaves form quickly. It’s not enough for cabbage rolls or borscht, but it’s enough for a portion of salad.

Irina Polyanitsa My name is Irina, I am the owner and admin of the site, as well as the author of most of the recipes and articles. I love to cook simple and healthy delicacies. Certified gym instructor, personal trainer. She completed a course on nutrition and health at Stanford University, Stanford Introduction to Food and Health, as well as a course at Ludwig Maximilian University of Munich (LMU) Nutrition and Lifestyle in Pregnancy (about nutrition and lifestyle during pregnancy).

Salad with chicken fillet and pineapples

The Chinese cabbage salad with chicken and pineapples is very tasty. This dish can also be placed on a holiday table. Thanks to the use of meat, the salad is nutritious.

Ingredients:

Two chicken fillets.
Fresh pineapple (canned can be substituted).
Olive oil
Peking cabbage – 120 g.
Lettuce leaves – 90 g.
Mayonnaise – 90 g.
Mustard (it is better to use Dijon) – 1 table. l.
Fresh dill.
Sour cream – 40 g.
Red pepper.
Salt.

Recipes for Chinese cabbage salads (photo given in the article) are easy to prepare. This dish was no exception.

Salt the chicken fillet and fry on all sides in olive oil. After cooling, the meat must be cut into slices.

If you use fresh pineapple, it must be peeled and cut into pieces.

You can make a very tasty sauce for salad dressing. Mix sour cream, mayonnaise and mustard. Add finely chopped dill to the mixture. Mix the ingredients thoroughly. The gas station is ready.

Shred lettuce and Chinese cabbage. Top them with sauce. We place the green mass on a dish and decorate it with slices of meat and pineapple on top. You can apply a few drops of balsamic vinegar to the edge of the plate.

You can also use canned pineapples to prepare the dish if you don’t have fresh ones. A very tasty Chinese cabbage salad will not get worse from this.

Swan Down Salad - a very tender and tasty quick salad

Delicious, and that’s all! The very satisfying composition will outshine absolutely any other appetizer on the holiday table!

Ingredients:

onions – 2 pcs.;
table vinegar – 15 ml;
boiled water – 1 tbsp.;
salt – 5 g;
granulated sugar – 5 g;
boiled potatoes – 2 tubers;
boiled chicken breast – 200 g;
egg – 3 pcs.;
Chinese cabbage – 0.3 kg;
hard cheese – 120 g;
salt, spices - to taste.

List of sequential actions with description:

Chop the onion into half rings, pour in the marinade, to do this, combine boiled water, salt, granulated sugar, table vinegar, leave for a quarter of an hour.
Pass boiled potatoes and hard-boiled eggs through a large-mesh grater.
Also grate the cheese.
Tear the boiled chicken fillet into neat fractions.
Cut the cabbage into strips.
The salad is laid out in layers, each layer is salted, seasoned and greased with mayonnaise.
First, potatoes are laid out, then pickled onions, chicken pieces, grated cheese, eggs, cabbage.
Decorate the top of the salad with a mesh of mayonnaise.

Airy, like “fluff”, execution time is 10 minutes.

Quick salad

A very simple and tasty Chinese cabbage salad can be prepared in just five minutes.

Ingredients:

Peking cabbage.
Canned pineapple.

To prepare the dish, cabbage must be chopped into thin strips. Open the can of pineapple and drain the syrup. Cut the fruit into slices and add it to the Chinese cabbage. The salad can be dressed with pineapple syrup.

This dish complements grilled meat well.

How harmful is Chinese cabbage?

It is difficult to imagine that such a useful product can harm the body. However, overconsumption of Chinese salad does lead to some negative consequences: flatulence, diarrhea, hypothyroidism. What other harms of Chinese cabbage can be found:

burping;
discomfort, bloating;
diarrhea;
fatigue;
hunger;
colic in infants (note to nursing mothers);
hypoglycemia (low blood sugar).

Salad with sausage

We bring to your attention another recipe for a delicious Chinese cabbage salad. The simplicity of its preparation does not affect its taste.

Ingredients:

Cabbage.
Smoked sausage – 220 g.
Garlic.
A can of peas.
Mayonnaise.
Greenery.

Cut the Chinese cabbage into thin strips. Cut dried or smoked sausage into strips. Chop the greens. Mix all the ingredients in a salad bowl, and add the canned peas there too. Pass a few cloves of garlic through a press and add to the salad. The finished dish can be flavored with mayonnaise or olive oil.

Smoked chicken salad

Smoked chicken is delicious on its own. And its combination with cabbage gives amazing results. This recipe for a simple Chinese cabbage salad can be used for a holiday table.

Ingredients:

Smoked chicken – 210 g.
Chinese cabbage.
½ lemon.
Olive oil.
Two tomatoes.
Salt.
1 tsp. Dijon mustard.
Crackers – 50 g.

For cooking we need a piece of smoked chicken. This could be a thigh, fillet or other parts. Of course, the breast is the most convenient, since you don’t have to separate the meat from the bones, all you have to do is cut it into slices. Chop the cabbage finely and cut the tomatoes into halves (you can use cherry tomatoes).

Mix all prepared ingredients and season with sauce. We prepare the dressing from olive oil, mustard and lemon juice. Whisk the mixture until smooth. If you don't want to use sauce, you can use mayonnaise.

The dressing must be added before serving. The salad can be decorated with croutons.

Layered salad “Tenderness” with chicken breast

To serve at the holiday table, it is better to lay out this salad in layers. But if you want it faster, you can mix everything - the taste will not suffer. The salad is very tasty and really tender.

Ingredients:

Chicken breast – 300 g.
Peking cabbage – 130 g.
Potatoes – 3 pcs.
Onion – 1 pc.
Boiled eggs – 3 pcs.
Hard cheese – 140 g.
Mayonnaise – 3 tbsp. l.

Preparation:

First, let's prepare the potatoes. Wrap it in foil and bake in the oven for 25–30 minutes at 200 degrees. We will also bake chicken breast along with potatoes. Wrap the chicken in foil and place in the oven for 30–40 minutes. Of course, potatoes and chicken breast can be boiled, but in the oven it will turn out much tastier.
Let's pickle the onion. Cut one large onion into quarter rings. Transfer the onion to a plate, add ½ tsp. salt, 1 tsp. sugar, 1 tbsp. l. apple cider vinegar, 100 ml boiling water. Stir and leave for 5-6 minutes until completely cooled.
Grate baked peeled potatoes and hard-boiled eggs on a coarse grater. Three hard cheeses on a fine grater.
Cut the baked chicken breast into small pieces. Then chop the cabbage.
To assemble the salad, we will use a springform pan with a diameter of 20 cm, but you can simply assemble it on a plate. Place the potatoes evenly in the bottom layer and grease with mayonnaise. Next, lay out the pickled onions, squeezed out of the water. Then distribute the chicken fillet and mayonnaise again. After a layer of eggs, mayonnaise, grated cheese, mayonnaise. Place the last layer of Chinese cabbage.
Place the salad in the refrigerator to soak for 1-2 hours, so it will become even juicier. Before serving, remove it from the mold, now you can serve.

Cabbage and Pepper Salad

Not all housewives prepare salads from Chinese cabbage. The recipes with photos given in our article will help enrich your daily diet with healthy dishes. Particularly pleasing is the fact that Chinese cabbage is widely available for sale in the winter. Many people simply don’t know how healthy the vegetable is, so they haven’t included it in their diet yet. Meanwhile, in China, the homeland of Chinese cabbage, vitamin salads based on it are very popular.

Ingredients:

Cabbage.
Bell pepper – 2-3 pcs.
So many apples.
Salt.
Spices.
Olive oil.
Apple vinegar.

Preparing the dish takes no more than five minutes. Shred the cabbage, and cut the apples and sweet peppers into strips.

To dress the salad, you can use a mixture of oil and apple cider vinegar. Add the sauce to the dish and serve it on the table. Add salt and spices to taste.

Delicious salad with ham and Chinese cabbage for the holiday table

Thanks to the combination of products in this recipe, your salad will have a very refined and multifaceted taste. Such an appetizer can also safely claim its place of honor in the festive feast.

Ingredients:

Ham – 300 gr
Hard cheese – 200 gr
Beijing cabbage – 300-400 g
Cucumber - 1 pc.
Apple - 1 pc.
Lime - 1 pc.
Onion - 1 pc.
Mayonnaise
Salt pepper

Preparation:

1. Cut the ham or any other smoked meat product into thin strips. Cut the onion into half rings. Cut the Chinese cabbage leaves into large pieces or simply tear them with your hands.

2. Cut the cucumber into thin strips. Cut the apple in half, remove the core and also cut into strips. Cut the lime in half and pour the juice from one half over the apples. Cut the hard cheese into strips or grate on a coarse grater.

3. Place all chopped ingredients in a dish, add salt and pepper to taste and season with mayonnaise. Then mix everything thoroughly and serve.

Salmon salad

A delicious Chinese cabbage salad (photo given in the article) can be prepared using fish or seafood.

Ingredients:

Salmon – two steaks.
Tomatoes - two pcs.
Cabbage.
Olive oil.
Pitted olives – 110 g.
White onion.
Oregano.
Pepper.
Provencal herbs.

Fry salmon steaks (chilled) in vegetable oil. The fish must be cooked until cooked, but not overcooked. Afterwards, remove the seeds from each piece and divide it into small parts.

For the salad you must use pitted olives. They are easier to cut into pieces. Shred the cabbage and cut the tomatoes into slices. Mix fish and vegetables in a salad bowl.

As a dressing, you can use a mixture of olive oil and the juice of half a lemon. You can add oregano and Provençal herbs to the sauce. If you want a more piquant salad taste, you can add a little soy sauce.

What to dress salads with

It would seem that there is no difference what you use to dress your salads. It actually makes a big difference. For example, classic mayonnaise has a calorie content of 624 kcal/100 g. product. That means 10 gr. product will contain 62.4 kcal. That's a lot. Therefore, you need to be careful about the gas station and choose it correctly.

It is prohibited to use mayonnaise and fatty sour cream. There is also no need to dress salads with ready-made sauces sold in stores, as they are high in calories.

You can season salads with unrefined vegetable oils (olive, flaxseed, sunflower, etc.). You can add a small amount of vinegar to the oil. Apple and rice varieties are best. Low-fat sour cream or natural sugar-free yogurt are also suitable for dressing.

Salad with squid

A delicious salad can be prepared with the addition of squid.

Ingredients:

Chinese cabbage.
Two cucumbers.
So many tomatoes.
Canned squid. – 230 g.
Dill.
Olive oil – 3 tbsp. l.
Lemon juice.

Cut the tomatoes into pieces, cucumbers into half rings, and finely chop the cabbage. Cut the squid into rings. Mix all ingredients in a salad bowl.

Mix olive oil with the juice of ½ part lemon. Pour the resulting dressing over the salad, and then serve it on the table.

Photo

In the photo you can see how you can serve prepared low-calorie salads before serving.

Avocado salad

Ingredients:

One avocado and one apple.
Olive oil.
White onion.
Cabbage.
Lemon juice – 2 tbsp. l.

Finely chop the cabbage. Peel the avocado and cut into slices. Sprinkle the pulp with lemon juice on top to prevent it from darkening. Chop the onion into half rings. Cut the peeled apple into cubes. Mix all ingredients in a bowl and season with lemon juice and olive oil.

The salad can be served on a platter decorated with lettuce leaves.

Crab salad

Seafood is very beneficial for our body. That’s why they should be present in our diet. As a festive option, you can suggest preparing a salad of crabs and Chinese cabbage.

Ingredients:

Crab meat – 310 g.
Two tomatoes.
Carrot.
Turnip.
Cucumber.
Chinese cabbage.
Beans – 110 g.
Vinegar.
Low-fat yogurt – 110 g.
Vegetable oil.
Beans – 110 g.

Let's start preparing the dish with crabs. They need to be cut correctly. Separate the claws from the body. We remove the meat from all parts of the crab and boil it with the addition of bay leaf, pepper, cloves, salt and a quarter of a lemon.

Wash the tomatoes thoroughly and cut into slices. Cut the cucumber into slices. Peel turnips and carrots and grate them.

We wash the lettuce leaves and dry them with napkins, then tear them with our hands. We wash the green beans and cut them into pieces. Finely chop the greens and cabbage.

In a separate bowl, mix low-fat yogurt, sunflower oil and a little vinegar.

Mix all ingredients (except crab meat) in a container and season with sauce. Place the salad on a plate and place the crab meat in the center of the dish. You can use greenery for decoration.

Salad with meat, cabbage and nuts

A delicious salad of Chinese cabbage (photos of some dishes are given in the article) with meat and walnuts is not only good in taste, but also nutritious.

Ingredients:

Cucumber.
Chicken or duck fillet.
Walnuts – 80 g.
Chinese cabbage.
Celery – 80 g.
Apple.
Olive oil.
Dill.
Lettuce leaves.
Low-fat yogurt – 90 g.

Wash the cucumber well and grate it on a fine grater. Mix the pulp with yogurt, adding chopped herbs. This sauce is called tzatziki.

We separate the Chinese cabbage into separate leaves, and then cut them into thin strips. Cut the duck or chicken fillet into pieces and fry with olive oil and spices.

Wash the celery and cut into rings. Peel the apple and chop into small slices. We wash the lettuce leaves and tear them with our hands. Dry the peeled nuts a little in a dry frying pan. Place lettuce and cabbage on the bottom of the dish. Place celery, cucumber, apple and meat on top. Pour tzatziki sauce over the dish and sprinkle with chopped nuts.

The most dietary salad

The original recipe allows you to prepare an incredibly healthy and dietary salad. For cooking, it is better to use fresh peas, if possible. Of course, canned products are more convenient to use, especially in the autumn-winter period. But fresh peas contain much more vitamins. Well, everyone knows about the value of broccoli. Therefore, as a result we will get a wonderful dietary salad.

Ingredients:

Green peas (pod) – 150 g.
Olive oil.
Fresh ginger.
Head of cauliflower (medium size).
Beijing cabbage – 1/2 head.
Soy sauce – 30 ml.
A pinch of sesame.
Greenery.
One chicken fillet.
Cherry tomatoes – 9 pcs.

Wash the chicken fillet thoroughly and cut into pieces. The meat must be marinated for an hour. To do this, you can use a mixture of soy sauce, olive oil and sesame seeds. Add salt and sugar to the marinade to taste. We also send grated ginger there.

While the meat is marinating, you can boil the peas in salted water. We separate the Chinese cabbage into leaves and wash it, then cut it into strips.

We separate the cauliflower into inflorescences, then fry them in olive oil, adding spices. Wash the cherry tomatoes and cut them into four parts. Finely chop the greens. Mix all ingredients in a salad bowl. The dish can be seasoned with olive oil. This will make it even more useful. You can decorate the salad with pumpkin seeds on top.

Caesar salad with Chinese cabbage, chicken and croutons

The “rich” taste of the salad makes you “fall in love” with it at first sight!

Products included in the list:

baguette – 1 pc.;
cabbage – 300 g;
hard cheese – 50 g;
chicken fillet – 2 breasts;
egg yolks – 2 pcs.;
olive oil – 30 ml;
table mustard – 30 g;
wine vinegar – 5 ml;
garlic – 3 cloves;
salt – 10 g;

The cooking steps are simple to follow:

First cut the baguette into circles, then shape into cubes, fry in olive oil, sprinkle with spices and salt.
Add cheese, grated with fine honeycomb, to the crackers.
Cut the chicken breasts lengthwise and chop into squares. Fry with a mixture of seasonings and salt.
Cabbage leaves can be torn into medium fractions, or cut in free form.
In a blender, mix egg yolks, olive oil, table mustard, and wine vinegar. Beat for a couple of minutes until smooth. Season with salt and add grated garlic cloves.
On a flat-bottomed platter, assemble the salad. Place cabbage in the first layer, then croutons, and chicken fillet on top.
Sprinkle the top of the snack with grated cheese.
Top with sauce.

An excellent option for healthy nutrition and diet!

Mushroom salad

Chinese cabbage goes well not only with fruits and vegetables, but also with mushrooms.

Ingredients:

Chinese cabbage.
Onion.
Mushrooms – 210 g.
Two tomatoes.

For the marinade:

Vegetable oil.
Ch.l. Sahara.
Vinegar - two tbsp. l.
Salt.

Wash the mushrooms thoroughly and cut into thin slices. We prepare a marinade from a mixture of vegetable oil, vinegar, salt and sugar. We put mushrooms in it. Shred the cabbage very thinly, chop the tomatoes and onions. Place the prepared vegetables in layers on the bottom of the plate. The dish can be decorated with mushrooms on top. The marinade can be used as a dressing for a dish.

Benefit

This vegetable not only helps reduce weight, but also fights headaches and normalizes the nervous system. The benefits from it are great. It contains vitamins C, A, B1, B2, B6, B12, PP, organic amino acids, carotene and glucose. It contains carbohydrates, proteins, dietary fiber, sugar and many useful microelements.

The most necessary vitamins for the body are A and C. Vitamin A regulates the functions of the immune system, participates in the process of creating new muscle cells and protein metabolism.
Vitamin C is a strong antioxidant and takes an active part in oxidative and reduction processes.
Vitamins B1, B2, B6 and B12 play an important role in metabolism.
Nicotinic acid (vitamin PP) is rare in the human diet; this vitamin can be found in radishes and rye bread. It is involved in many reactions and helps improve cholesterol levels.
The juice obtained from cabbage can help with intestinal and stomach problems.
Medicinal properties for a number of cardiovascular diseases.
The vegetable is a dietary product and is useful for weight loss; it contains few calories.

An important benefit is that cabbage has very juicy leaves containing lysine and lactucin. Lysine cleanses the blood, improves immunity, and destroys foreign proteins (viruses and bacteria). Lactucin helps normalize sleep and blood pressure, and has a calming effect on the body.

The vegetable contains citric acid, which is what makes lettuce an excellent natural preservative and preserves vitamins for a long time. Chinese cabbage is a healthy product; harmful chemicals are rarely used when growing it.

But there are also harmful qualities. Peking can harm people with high acidity in the stomach, because... contains citric acid. It can cause an exacerbation of the disease.

The vegetable should not be consumed if you have colitis and pancreatitis. With an inflamed gastrointestinal tract, it will cause even more harm. In addition, cabbage should not be combined with dairy products. If you are healthy, then moderate consumption of cabbage will only benefit you!

Salad with apple and raisins

Ingredients:

Green apple.
Peking cabbage – 450 g.
1 tbsp. l. raisins
Sugar – ½ tbsp. l.
2 tbsp. l. lemon juice.
Low-fat yogurt – 40 ml.

We wash the Chinese cabbage and cut it into strips. Add salt and sugar and squeeze with your hands. Grind the apple into strips and mix it with lemon juice so that the pulp does not darken.

Mix all ingredients and season with low-fat yogurt. Sprinkle raisins on top of the salad.

Recipe for seafood lovers

It’s not a shame to put such a salad on the holiday table. It is light but filling, easy to prepare and very tasty. It will be especially useful for those adherents of the principles of healthy lifestyle and nutrition who live far from the sea, that is, they most likely lack iodine in their diet.

KBJU per 100 g: 76/4.3/4.2/4.1

Products for 2 servings:

Chinese cabbage (green part) – 150 g
iceberg lettuce – 4-5 sheets
canned corn without sugar or boiled frozen – 100 g
squid – 100 g
peeled shrimp – 100 g
mussels – 100 g
pitted olives – 15 pcs.
avocado - half
lemon juice - 1 tbsp.
salt - to taste

Preparation step by step:

Boil seafood: squid need 2 minutes, shrimp – 3, and mussels – 5. Seafood needs to be cooled, peeled if necessary and cut into pieces.
Chop Chinese cabbage and lettuce leaves into thin, short strips.
Cut the olives into rings.
Drain liquid from corn.
Puree the avocado. Half of the fruit is used, and the other half must either be pureed and used as a spread for sandwiches, or greased with refined vegetable oil at the cut site, wrapped tightly in baking paper and stored in the refrigerator.
Beat in a blender with lemon juice, add salt and season the entire salad with this dressing.

Salad with oranges

Ingredients:

Beijing cabbage – 330 g.
Orange pulp – 110 g.
A can of corn.
Onion feathers (green).
Soy sauce - 1 tsp.
Rast. butter - 1 table. l.

Preparing this original salad takes very little time. Shred the cabbage, peel the orange and cut the pulp into cubes. Mix all ingredients and add chopped onion and canned corn. To season the dish, you can use a mixture of oil and soy sauce. You can add your favorite spices to the dish.

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9 DIETARY DISHES WITH PEKING CABBAGE

Peking cabbage in regular and dietary nutrition can be a substitute for two products at once - lettuce or white cabbage. So, based on the ingredient in question, you can prepare various dietary dishes.

There are especially many salad recipes based on Chinese cabbage, although it can also be used for making soups and side dishes.

Important! You should not combine Chinese cabbage with dairy products or cream-based sauces in dishes. This combination may cause stomach upset.

Fennel salad

0.3 kg of Chinese cabbage;
0.1 kg fennel;
0.1 kg of onions;
20 ml. raises oils, salt.

Wash the fennel and cabbage, finely chop the products. Peel the onion and cut into thin rings. Mix the ingredients and add salt. Season with a small amount of vegetable oil (it is recommended to use unrefined olive oil or grape seed oil).

Salad with apple and raisins

0.5 kg of Chinese cabbage;
One green apple;
1 tbsp. l. raisins (pre-soak in water);
50 ml. natural low-fat yogurt;
2 tbsp. l. lemon juice;
0.5 tbsp. l. Sahara;

Finely chop the cabbage and add salt and sugar to it, squeeze it with your hands. Wash the apple and cut into thin strips, mix with lemon juice (this is required so that the apple in the salad does not turn dark). Mix the ingredients, add raisins and pour natural yoghurt over everything, mix well.

Salad with oranges

0.3 kg of Chinese cabbage;
0.1 kg orange pulp;
0.1 kg of green onions;
0.2 kg canned corn;
1 teaspoon soy sauce;
1 tablespoon. rast. oils

Finely chop the cabbage. Cut the orange pulp into small cubes. Finely chop the onion and mix all the ingredients in a salad bowl, add canned corn. For dressing, use soy sauce mixed with oil. You can add your favorite spices to this dish to suit your taste.

Chicken salad

0.5 kg of Chinese cabbage;
0.3 kg chicken fillet;
Two bunches of lettuce leaves;
0.2 kg of fresh cucumbers;
A bunch of parsley;
3 tablespoons vegetable oil;
One and a half tablespoons of vinegar;
1 tablespoon sesame seeds, 0.5 tablespoons sugar;
Ground black pepper, salt.

Rinse the fillet and boil until fully cooked in salted water with spices. When the meat has cooled, cut it into thin strips. Chop the cabbage and rub it with your hands, adding sugar and salt. Cut the cucumbers into strips, chop the lettuce and parsley. Mix fillet with cucumbers, lettuce and parsley, cabbage. For dressing, use vegetable oil with vinegar and spices. Garnish the salad with toasted sesame seeds.

Salad with mushrooms

0.3 kg of Chinese cabbage;
One onion;
0.2 kg of mushrooms;
Two red tomatoes;
For the marinade: 2 tablespoons of vinegar, 1 teaspoon of sugar, a little salt;
Rast. oil.

Wash the mushrooms and chop them thinly. Make a marinade and add fresh mushrooms. Finely chop the onion, cabbage and tomatoes. Place them in a salad bowl in layers, and put mushrooms on top, which are covered with cabbage. The marinade is then used as the main salad dressing: you just need to pour it over the vegetables.

Soup with cabbage and tomatoes

0.5 kg of Chinese cabbage;
A liter of broth or water;
8 pcs. dried tomatoes;
Garlic, turmeric, lemon juice and vegetable oil;

Wash and chop the cabbage in the traditional way. Peel and chop the garlic, fry in a saucepan with the addition of vegetable oil. Then add cabbage to the pan and simmer for about five minutes. Cut the tomatoes into strips and also add to the pan, cook everything for another five minutes. Add spices and lemon juice. Add broth or water, cook the soup for a couple of minutes after boiling, and at the very end pour a tablespoon of lemon juice into the soup.

Soup with Chinese cabbage and potatoes

One chicken fillet;
A kilogram of Chinese cabbage;
One carrot and onion;
0.5 kg potatoes;
Oil, tomato juice, garlic, spices.

Boil the chicken. Cut the onion into small cubes and grate the carrots on a medium grater. If you need a strict dietary soup, then these vegetables do not need to be fried first. Otherwise, you can fry the onions and carrots a little in vegetable oil in a frying pan.

When the broth is cooked, remove the meat from the pan and chop. Add onions, carrots and tomato juice to the broth. After another 10 minutes, add the peeled and diced potatoes. After another ten minutes, add shredded Chinese cabbage to the soup. Add your favorite spices and salt, cook everything over low heat for another 15 minutes.

Side dish with egg

To prepare such an easy side dish, you just need to chop Chinese cabbage and simmer it in a frying pan in water with a small amount of oil. At the very end, add a few quail eggs and mix everything quickly. Cook for a couple more minutes with the lid closed. It is important that the water has completely evaporated by the end of the cooking process.

Garnish with ginger

The cabbage needs to be chopped. Remove the seeds from the pepper and also cut it into thin strips. Separately mix soy sauce, sugar, wine vinegar, hot vegetable oil, chili pepper and salt. 0.4 kg of Chinese cabbage;
One sweet pepper;
1 tablespoon of soy sauce and wine vinegar;
2 tablespoons sugar;
2 tablespoons rast. oil and chopped ginger root;
Half 1 teaspoon chili powder, salt to taste.

Now pour the oil into the frying pan and heat it, add the ginger and fry everything for about half a minute. Then add cabbage and pepper. Simmer the vegetables for two minutes, and then pour the prepared sauce into the frying pan. Mix the ingredients and the dish can be eaten as a side dish.

Instead of an afterword

As you can see, there are an incredible number of options for preparing Chinese cabbage salads. Recipes with photos will help enrich the usual diet of every housewife.

Chinese cabbage is an excellent dietary product that can replace leaf lettuce and regular white cabbage. Its tender leaves are an excellent base for many dishes. The advantage of Peking is that it harmonizes well with fish, meat, vegetables and fruits. It is impossible to get better from cabbage. This means that it can be widely used even by those who are very careful in choosing products. Of course, when preparing dietary dishes, you should use dressings based on olive oil or natural yogurt.

Chemical composition and calorie content

Salads based on Chinese cabbage are rich in vitamins: A, B1, B2, B3, B5, B6, B9, C, H.
This vegetable adds minerals such as calcium, potassium, sodium, magnesium, iron and phosphorus to dishes.
Chinese cabbage contains large quantities of the valuable amino acid lysine, which our body can only obtain from food.
This amino acid is involved in the production of hormones, enzymes and antibodies to various allergens.

The energy value of dietary salads based on “Peking” varies from 20 to 70 kcal/100 g and depends on the ingredients and dressing of the dish.