Make Over Your Cole Slaw 3 Ways

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By: , SparkPeople Blogger
7/11/2011 10:00 AM   :  13 comments   :  22,657 Views

See More: recipes, summer, chef meg,
Cole slaw is a summer favorite, but boy is it unhealthy. Cabbage is full of healthy fiber but then we go and drown it in oil and mayo! These three cole slaw recipes are healthier and, although they're lower in fat, they're higher in flavor!

Here's a helpful tip:
Don't serve your slaws immediately after making them. Slaws taste better the longer they sit because the flavors meld. Let them sit at least an hour before serving, or up to one day later.

These three better-tasting and better-for-you slaws all have under 100 calories for a heaping one-cup serving! That's two servings of vegetables in every portion. Cabbage is also one of the lowest-price vegetables at the market, so these recipes are affordable, too.

One more tip for you: Take a close look at your vinegar bottle. I found several "salad vinegars" at the market that contained added sugar--yuck!

Chef Meg's Crunchy Cole Slaw


Everybody's favorite at family summer picnics is the Ramen Noodle Slaw. Once you look at the amount of fat and sodium it brings to the table, it will soon turn into a not-so-favorite dish.

My version cuts the sodium from 287 mg all the way to just 13 mg by using celery seed instead of the flavoring packet in the ramen noodles (mostly salt, MSG and chemicals).
The original had a cup of mayo (wow--that's 16 tablespoons!) to just 3 tablespoons of heart-healthier canola oil, and the sugar is left in the bag. A Granny Smith apple adds that sweet taste.

Calories: 69.8
Total Fat: 5.8 g
Cholesterol: 0.0 mg
Sodium: 13.1 mg
Total Carbs: 5.8 g
Dietary Fiber: 1.6 g
Protein: 1.2 g


Chef Meg's Tangy Broccoli Slaw


Tahini replaces mayonnaise for a creamy texture and adds a tangy flavor, plus some fiber, protein, and calcium.

You will love the unconventional flavors in this slaw.  I used the tahini in place of oil or mayo and clementines to add a sweet taste.

Calories: 76.4
Total Fat: 2.3 g
Cholesterol: 0.0 mg
Sodium: 27.9 mg
Total Carbs: 12.3 g
Dietary Fiber: 3.2 g
Protein: 3.0 g


Chef Meg's Light and Creamy Cole Slaw
It'll be our little secret that this recipe isn't high in fat. It's so creamy no one will ever know!

In addition to cabbage, this recipe contains jicama and snow peas for crunch and nutrition.

Notes: Jicama is a large legume with brown skin and white flesh that’s native to Mexico. Crunchy in texture, with a sweet nutty flavor, jicama is a great addition to any salad. When purchasing jicama, always look at the spot where the root was attached. If you see any mold, don’t buy it. The flesh should be very firm and the skin fairly dry and not slimy, although the high starch content can make the thick flesh a bit sticky and slippery.
Use a vegetable peeler to remove the skin of the jicama, thinly slice it and cut into one-inch strips. (You can also use a box grater or a slicing attachment on a food processor.) The jicama should be about the size of a small stick of gum.
 
Calories: 54.8
Total Fat: 2.0 g
Cholesterol: 2.2 mg
Sodium: 54.2 mg
Total Carbs: 8.2 g
Dietary Fiber: 3.4 g
Protein: 2.1 g

Which of these slaw recipes is your favorite? Any tips for slimming down traditional cole slaw?
 
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Comments

  • 13
    I'm going to have to try some of these new ideas - both from Meg and from the comments.
    I love the idea of rinsing a good bought slaw!
    I used to make a lovely coleslaw, though I haven't made it in several years now: finely sliced and diced white cabbage, grated carrot, finely diced onion, a small tin of drained pineapple (rings or chunks) cut some more, and a good handful of raisins pre-soaked in apple juice and lemon (or the pineapple juice from the tin of pineapple) heated in the microwave to near boiling, then allowed to cool.
    All this then went into a bowl with Kraft's Thousand Island dressing - however much was needed (start with less, and add as required).
    Now, I buy a small tub, because that's as much as I'll manage to use - so maybe I could make myself a wee coleslaw, and use the rest of the veg as vegetables for other meals. - 7/19/2011   5:09:34 PM
  • 12
    I never use mayo in slaw. only oil and vingear dressings with olive oils - 7/14/2011   12:36:37 PM
  • 11
    I can't wait to try the tahini in my slaw! - 7/12/2011   6:07:22 PM
  • 10
    I made my own version on Saturday
    1 carrot grated, spring green cabbage (1 large leaf shredded), onion, finely chopped.
    I added 1 tbsp low fat plain yogurt and 1 tsp hot horseradish sauce - yummy
    Served 2 - 7/11/2011   4:07:45 PM
  • JULIA1154
    9
    I am looking forward to trying ALL of these! Thanks so much, Chef Meg. I've really missed coleslaw, especially in the summer, but just couldn't bring myself to eat it, knowing the nutritional downside. It will be great to have it back in my life! - 7/11/2011   2:55:16 PM
  • 8
    I just saw on Hungry Girl show yesterday, Lisa Lillien (Hungry Girl) said to buy the store bought cole slaw, but the trick is to rinse it in a strainer! You wash off all the calories (Dressing), but since the cabbage has been marinating in the dressing, it still has all the flavor, just now less calories! I am going to try this soon. My favorite way to eat cole slaw is the broccoli slaw. Similar to the recipe above but- my dressing is out of 1/4 C olive oil, 1/2 C rice vinegar, a few dashes of Mrs. Dash table blend and a few packets of Truvia (or use regular sugar if you don't like artificial). Add Toasted sliced almonds and sesame seeds. Yum! (Put the nuts and seeds in right before serving to retain the crunch, otherwise they get soggy.) Enjoy! - 7/11/2011   1:22:10 PM
  • 7
    I have an abundance of zucchini in my garden this year so I made some zucchini slaw. I shredded the zucchini with my food processor and added some vidalia onion, and added white vinegar with about 2 T. sugar which I melted in the vinegar. You can add more vinegar to your liking. It was very delicious. I also added some celery seed and you can add whatever spices you like. - 7/11/2011   1:19:54 PM
  • 6
    I love cole slaw also, and order it often as a side, thinking only about the healthful cabbage. I know that commercial stuff is loaded with calories, yet I still order it - mostly because it's "better" than some of the other alternatives on the sides items menu. When I make it at home, I put a lot less dressing on it! - 7/11/2011   12:11:02 PM
  • 5
    Thanks for this. I've been making Cole Slaw with apple for years and never thought to share (my bad) I also use pineapple, drained crushed or chunks. I also use plain or Greek yogurt for creaminess. My friends say it is the best they've ever had. Light, tasty & loaded with nutrition. - 7/11/2011   12:09:11 PM
  • GIGIHEALTHY
    4
    Thanks, I love cole slaw.....I have some for lunch!!! - 7/11/2011   11:50:14 AM
  • 3
    I love cole slaw! I wish my husband was more okay with cabbage ;) Going to have to make some for myself! - 7/11/2011   11:38:53 AM
  • LOOSINMAMA
    2
    Creamy Slaw idea...

    I use 2 tablespoons of Kraft Olive Oil mayo, 1 teaspoon of apple cider vinegar, and one tablespoon of splenda to make a creamy dressing. Blend all of these in a separate bowl, then pour over about six cups of shredded cabbage and carrots (I use the pre-cut mix), then add salt and pepper if you like. Let the cole slaw sit for at least an hour, stir and serve. - 7/11/2011   10:38:39 AM
  • 1
    Will try the new slaw recipes!!! - 7/11/2011   10:28:39 AM

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