Roasted Cabbage Steaks (Air Fryer or Oven)
Roasted Cabbage Steaks are a light, filling cruciferous starter that supports weight management and helps keep blood sugar steady.
Servings: 4 servings
Calories: 81kcal
Equipment
- Oven or Air Fryer
Ingredients
- 1 small head cabbage
For the glaze:
- ½ cup rice vinegar or apple cider vinegar, or white wine vinegar
- 2 tablespoons whole grain mustard
- 2 teapoons date syrup or maple syrup (optional)
Seasonings:
- 2 teaspoons marjoram or oregano
- ½ teaspoon smoked paprika
- ½ teaspoon onion powder
- ½ teaspoon garlic powder
- Drizzle of olive oil (optional)
- Salt or salt substitute to taste
- Freshly ground black pepper to taste
For serving:
- 1 tablespoon hemp hearts for garnish
Optional for the Green Miso Sauce:
- 1 cup raw walnuts
- 2 cups kale leaves
- 2 cups fresh basil leaves
- 1 ½ tablespoons mellow miso (white miso)
- 2 cloves garlic
- ½ teaspoon mustard powder
- Juice of 2 small lemons
- ¾ cup water
- 1 to 2 Medjool dates pitted
Instructions
- For the oven: Preheat the oven to 425ºF and line a baking sheet with a silicone mat or parchment paper.
- Prepare the cabbage: Remove the outer leaves, rinse, and pat dry. Slice off the bottom end at the core. Cut the cabbage vertically from core to top into 1-inch-thick steaks (you should get about 4).
- Make the glaze: Whisk together the vinegar, mustard, and date syrup (if using). Using a pastry brush, coat the cabbage steaks evenly with the mixture.
- Combine the seasonings (marjoram, smoked paprika, onion powder, and garlic powder) in a small bowl and sprinkle the mix onto both sides of the steaks. Season them with salt and pepper to taste and brush them again. If using oil, drizzle a little over each steak and brush evenly on both sides.
- For the air fryer: Air fry at 360°F for 10 to 15 minutes or until the cabbage is cooked to your liking, golden brown and tender.For oven: Bake for about 20 minutes, flipping halfway through, until the steaks are just tender and lightly golden.
Optional for the green miso sauce:
- Blend: Transfer the walnuts, kale, basil, miso, garlic, lemon juice, water, and dates to a blender. Blend on high until mostly smooth.
Notes
Chop the cabbage about 40 minutes before roasting to preserve anti-cancer sulforaphane, or add a mustard-based Green Miso Sauce after cooking to boost sulforaphane levels.
Optional: Add 2 teaspoons date syrup to the glaze for a touch of sweetness.
Hemp hearts add heart-healthy fats so you can absorb the nutrients from the cabbage.
Nutrition information does NOT include Green Miso Sauce. You can find the nutrition information for the sauce here.
Nutrition
Calories: 81kcal | Carbohydrates: 12g | Protein: 4g | Fat: 2g | Saturated Fat: 0.2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 0.5g | Sodium: 92mg | Potassium: 330mg | Fiber: 5g | Sugar: 6g | Vitamin A: 327IU | Vitamin C: 65mg | Calcium: 87mg | Iron: 2mg
