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.
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.
Fitness Minutes: (71,467)
9,092 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.
Fitness Minutes: (10,460)
485 6/8/11 5:29 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.
Fitness Minutes: (0)
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)
Fitness Minutes: (86)
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
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.
A TASTE OF CALIFORNIA SLAW Yield: 8 servings (4 cups) Source: "The New Family Cookbook for People with Diabetes"
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
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.
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