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Say 'slaw' instead of salad
By Marge Perry
Newsday
May 13, 2008
Most grocery stores now carry a variety of shredded vegetables that can be turned into simple, tasty and nutrient-packed "slaws" in just minutes. The word "slaw" actually refers to shredded cabbage, but with the appearance in the market of convenient bags of shredded broccoli and carrots, I'm using the term more broadly here to include any uncooked salad of shredded vegetables.
BROCCOLI APPLESLAW
Serves 4
3 tablespoons cider vinegar
1 tablespoon plus 1 teaspoon brown sugar
1 tablespoon plus 1 teaspoon country-style Dijon mustard
1 (12-ounce) bag broccoli slaw
1 apple, peeled and cut into ¼-inch matchsticks
n In a large bowl, combine the vinegar, sugar and mustard until the sugar is nearly dissolved. Toss with the broccoli slaw and apple. Let sit 10 minutes to allow the flavors to meld. (The slaw will soften a bit as it stands.)
Per serving: 77 calories, 2 g protein, 18 g carbohydrates, 0 fat, 0 cholesterol, 148 mg sodium. Calories from fat: 0 percent.
CABBAGE CHIPOTLE SLAW
Serves 6
1/2 cup low-fat mayonnaise
1 chipotle pepper in adobo, minced
1 tablespoon lime juice
1 tablespoon sugar
4 cups coleslaw mix
2 cups shredded red Wcabbage
n Combine the mayonnaise, chipotle pepper, lime juice and sugar in a bowl. Toss in the coleslaw and red cabbage.
Per serving: 63 calories, 1 g protein, 12 g carbohydrates, 1 g total fat, 0 saturated fat, 0 cholesterol, 237 mg sodium Calories from fat: 14 percent.
ASIAN CABBAGE, CARROT AND PEANUT SLAW
Serves 6
This slaw is even better the second day. To cut the calories, omit the peanuts.
3 tablespoons rice vinegar
3 tablespoons chopped cilantro
2 tablespoons sugar
2 tablespoons low-sodium soy sauce
2 teaspoons sesame oil
4 cups cabbage slaw mix
2 cups shredded carrots
1/3 cup chopped, salted peanuts
n Whisk together the rice vinegar, cilantro, sugar, soy sauce and sesame oil. Toss in the cabbage, carrots and peanuts. Season to taste with salt, if desired.
Per serving: 116 calories, 4 g protein, 14 g carbohydrates, 6 g total fat, 1 g saturated fat, 0 cholesterol, 413 mg sodium. Calories from fat: 47 percent.
Copyright 2008
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