Cole Slaw

Posts: 869
9/12/11 10:54 P

1 head napa cabbage (about 3#), cut into 1" strips
2 red bell peppers - julienned
1 red onion - julienned
1 fennel bulb - julienned
1 tbsp salt
2 tbsp sugar
3/4 cup mayonnaise
1/4 cup apple cider vinegar
2 tbsp honey
2 tbsp whole grain mustard
1 bunch parsley - finely chopped, leaves only
1 bunch cilantro - finely chopped, leaves only
salt to taste

Cut the cabbage into 1" strips, combine with the bell peppers, onion, and fennel, toss with 1 tbsp salt and 3 tbsp sugar, allow the mixture to sit for 30 minutes.

Combine remaining ingredients in a small bowl and whisk together.

Put the vegetables in a colander to drain off any excess liquid, then back into the bowl.

Pour the dressing over the vegetables and toss to coat. Allow the mixture to sit for 30 minutes before serving.

Store in a tightly lidded container for 3-4 days.

I don't like red pepper so I replaced this with jicama for a little more sweetness. :)

SparkPoints: (1,019)
Fitness Minutes: (832)
Posts: 31
9/11/11 9:50 P

i like to make coleslaw with red and white cabbage and carrots.then for the dressing i add low fat mayo,lime juice,lots of pepper,some salt and chilli(dried).

Posts: 3,618
8/28/11 5:23 P

I don't have a low fat version only the one the chicken house (hungarian style) that calls for oil, vinegar, sugar. I suppose these could be altered, I have made it using Ideal sweetner before but have yet found a way to substitute the oil.

Some of these sound interesting. and I will also have to experiment.

Posts: 1,795
8/28/11 11:37 A

Cole Slaw
(makes 6 servings)

1/2 cup (120 ml) nonfat plain yogurt
2 tablespoons (30 ml) Dijon style mustard
1 tablespoon (15 ml) nonfat mayonnaise
1 tablespoon (15 ml) fresh lemon juice
1 16-ounce (454 g) bag cole slaw mix
1/2 teaspoon (2.5ml) minced dried onion flakes
1/2 teaspoon (2.5ml) dill seeds
1/8 teaspoon (0.6ml) salt (optional)
freshly ground pepper

1. In a large bowl combine the yogurt, mustard, and mayonnaise. Add the cole slaw mix and toss to coat. Sprinkle with onion flakes, dill seeds, salt and pepper. Mix well.

2. Cover and refrigerate for up to one day before serving.

Per serving: 40 calories (14% calories from fat),
3 g protein, 1 g total fat (0.1 g saturated fat), 7 g carbohydrates, 2 g dietary fiber, 0 cholesterol, 173 mg sodium

Diabetic exchanges: 1/2 carbohydrate (1 1/2 vegetable)

Posts: 4
8/27/11 4:45 P

I saw a recipe for coleslaw made with plain yogurt and miracle whip light. Can't remember if it was here, or a Readers Digest Recipe. Any ideas?

Posts: 5,216
6/26/11 7:51 A

ALL the recipes sound great i plan to try some of them thankyou !

Posts: 12
6/19/11 7:28 P

I have a version of that Japanese coleslaw. Chopped cabbage, mushroom, green onions chopped up in bowl. Then I toast sliced almonds in a dry non-stick pan on medium (watch carefully) and same with sesame seeds. Instead of ramen noodles, I buy the wasabi wonton strips you can find in the crouton section of the grocery store. They are 30 cal for 2 tbsp. Instead of the very, very salty version of the dressing, I take plain low-fat ranch and put some low sodium soy sauce in it, about 1 tbsp of each. I also like to cook up a chicken breast with minced garlic, minced ginger, black bean sauce and a bit of soy sauce to make the salad a meal. I`ve done salmon with the ginger, garlic, black bean as well for the salad. Always good. I think it`s the only salad I make that doesn`t have cheese in it and I don`t miss it.

SparkPoints: (107,076)
Fitness Minutes: (50,683)
Posts: 5,256
6/16/11 8:06 A

I make a very light version of coleslaw.

For 2 servings

When you begin dinner prep combine the following
2 cups (actually I use 2 handfuls) of sliced/shredded/chopped cabbage
1 T low-fat Miracle Whip (no substitutes)
1 T skim milk
1 packet of Splenda or a small amount of sugar
salt and pepper to taste

Refrigerate until the rest of the meal is ready. This has 47 Calories; 2g Fat (38.6% calories from fat); 2g Protein; 6g Carbohydrate; 2g Dietary Fiber; 3mg Cholesterol; 68mg Sodium. Exchanges: 1 Vegetable; 0 Non-Fat Milk; 1/2 Fat; 0 Other Carbohydrates.

I use the bagged coleslaw mix.

SparkPoints: (10,572)
Fitness Minutes: (5,767)
Posts: 403
6/8/11 5:29 P

That sounds interesting. Here is a version I found
allrecipes.com/Recipe/ramen-coleslaw/Detai
l.aspx
I think I probably would try to replace some of the sugar.


Edited by: CARTER4414 at: 6/8/2011 (17:30)

Posts: 2,452
6/8/11 3:34 P

I don't know the recipe but there is an awesome asian slaw that uses raw crushed ramens in it. Very awesome and always gets lots of raves at picnics.

SparkPoints: (10,572)
Fitness Minutes: (5,767)
Posts: 403
5/31/11 4:25 P

Wow! Thanks for all of the ideas.

I will probably try yogurt and vinegar for the dressing, but I love the peanut idea so I might have to set aside some extra cabbage just to try that out.


Edited by: CARTER4414 at: 5/31/2011 (16:26)

Posts: 296
5/31/11 4:02 P

I often make a peanutty asian dressing for coleslaws (works well w/any green salads and cold noodles as well). Not a precise recipe, so tweak to your personal taste:

about 1/4 cup natural unsweetened peanut butter (I use salted)
1/2 cup rice vinegar (or white/cider vinegar)
2 Tbs flavorless oil (light olive, grapeseed, or canola)
2 Tbs soy sauce
1-2 Tbs brown sugar, honey, or equivalent other sweetener, to taste (i've used splenda granular)
1 Tbs roasted (dark) sesame oil
1" square fresh ginger, grated
2-3 garlic cloves, grated or minced
freshly squeezed lime juice (start with half a lime)
salt, pepper, chili-garlic sauce if you like it spicy

Mix it all up in a bowl or shake in a jar. Taste, make adjustments... Toss w/shredded cabbages, carrots, red onion, bean sprouts, whatever, top with toasted sesame seeds, chopped roasted peanuts, and chopped fresh cilantro.

SparkPoints: (300)
Fitness Minutes: (0)
Posts: 26
5/31/11 2:50 P

Depends on how creative you want to be. I use chopped cabbage, carrot, and sometime add apple and chopped walnuts to the mix. For the sauce, Malt vinegar ,sesame and celery seeds. Try adding your favorite lite salad dressings, just enough to moisten cabbage mix. Fruit vinegarette dressings work well. Marzetti makes a lite slaw dressing if you like more traditional.

Edited by: ANNIE952 at: 5/31/2011 (14:51)

SparkPoints: (866)
Fitness Minutes: (86)
Posts: 5
5/31/11 2:45 P

This one is very simple, tasty, and mayo free:

Red-Orange Dijon Slaw

2 Tbsp apple cider vinegar
1 Tbsp olive oil, extra-virgin
1 Tbsp Dijon mustard
1 Tbsp sugar
1/2 tsp table salt
3 cup(s) shredded red cabbage
1 cup(s) shredded carrots

Combine first five ingredients in a bowl and whisk until combined. Pour over cabbage and carrot. Let stand 5 minutes before serving.

Calories: 63.1 Cholesterol: 0
Total Fat: 3.6 g Sodium: 118.5 mg
Sat. Fat: .5 g Potassium: 224.7 mg
Polyunsaturated Fat: .4 g Total Carb: 7 g
Monounsaturated Fat: 2.5 g Dietary Fiber: 2 g
Sugars: 2.7 g Protein: 1 g

Posts: 1,795
5/31/11 12:00 P

Diabetic, Low-Fat Sassy Slaw

3 tbsps. sour cream, reduced fat
1 lb. cabbage, sliced thin
3 tbsps. apple cider vinegar
1/4 small red onion, chopped
2 tsps. sugar
1/4 green pepper, chopped
1 tsp. salt
1 carrot, shredded
6 drops tobasco sauce, or hot sauce

Stir together sour cream, vinegar, sugar, salt and tobasco sauce in small bowl. Cover with plastic wrap and refrigerate 1 to 2 days. Place cabbage, onion, pepper and carrot in plastic
storage bag. Seal. Refrigerate 1 to 2 days. Before serving, combine sour cream mixture and cabbage mixture in large bowl. This may be done up to 1 day before serving. Serve cold.
Makes 4 servings.

Calories 69, Fat 2 g, Fiber 2.3 g.

Exchanges: 2 1/2 vegetables, 1.3 fat.

Posts: 1,795
5/31/11 11:57 A

HEALTHY COLESLAW
Serving Size: 1/2 cup, Total Servings: 8
Preparation Time: 20 minutes

Note: Most people don't realize that cabbage is a very nutritious food. Making coleslaw
is probably the easiest way to get its cancer-fighting properties.
Source: The Diabetes Food and Nutrition Bible

INGREDIENTS

Dressing:
1 cup non-fat plain yogurt
1/4 cup apple cider vinegar
1 tbsp honey

Slaw:
1 lb (1 small head) green cabbage, shredded
1/2 cup shredded carrot
1 tbsp poppy seeds
1/4 cup raisins or currants

DIRECTIONS

1. In a large bowl, combine the dressing ingredients. Add the cabbage, carrots, poppy
seeds, and raisins. Mix well until the dressing completely coats the cabbage.

Nutritional Information Per Serving:
Calories: 58; Calories From Fat: 6; Fat: 1 gram; Carbohydrates: 12 grams; Protein: 3
grams; Sodium: 36 mg; Cholesterol: 1 mg; Fiber: 2 grams; Sugars: 9 grams

Exchanges: 1 Carbohydrate

Posts: 1,795
5/31/11 11:56 A

A TASTE OF CALIFORNIA SLAW
Yield: 8 servings (4 cups)
Source: "The New Family Cookbook for People with Diabetes"


INGREDIENTS

Slaw:
2 cups (8 ounces) shredded cabbage
2 green onions with green tops, sliced
1/2 cup sliced celery
1/2 cup thinly sliced carrot
2 ounces provolone cheese, cut into thin strips
1 clove garlic, minced
1 small jalapeno pepper, seeded and minced
1/2 red bell pepper, cored, seeded, and cut into thin strips
1/8 teaspoon celery seed

Dressing:
One 8 ounce carton plain low-fat yogurt
1 teaspoon Dijon mustard
1 teaspoon fresh lemon juice
1/4 teaspoon salt
1/8 teaspoon ground white pepper

DIRECTIONS

Combine the slaw ingredients in a large bowl. In another bowl, mix all the ingredients for the dressing; pour over the vegetables and toss. Chill several hours before serving for the flavors to blend.

Nutritional Information Per Serving (1/2 cup):
Calories: 60, Fat: 2 g, Cholesterol: 7 mg, Sodium: 177 mg, Carbohydrate: 6 g, Dietary Fiber: 1 g, Sugars: 4 g, Protein: 4 g
Diabetic Exchanges: 1 Vegetable, 1/2 Fat

SparkPoints: (10,572)
Fitness Minutes: (5,767)
Posts: 403
5/30/11 11:41 P

I have a cabbage and I have my chopper. I was hoping for something without all the mayonnaise. Any favorite recipes?

I have made tofu cole slaw in the past, but I wasn't super happy with it.

Edited by: CARTER4414 at: 5/30/2011 (23:42)