4 July 2017BBQ Ready Coleslaw

As a Registered Dietitian and generally health conscious person, I am always on the lookout for creative ways to prepare whole foods. With summer in full swing, salads are appealing as they can be prepared ahead of time and are highly transportable. I enjoy many types of raw foods yet turn to cabbage as it is low in calories and very filling. Raw cabbage is a good source of vitamin C and high in dietary fiber as well as vitamin K. This recipe appeals to many types of eaters including those who are following a vegan and or gluten free diet. And for those of you with diabetes, this recipe contains only 8 g total carbs per serving (1/2 carb choice).

JK Asian Coleslaw with Almonds

Serves 6
Times to prepare: 20-25 minutes
Marinade: 2 hours

Ingredients

1/2 small green savoy cabbage (443g), finely shredded
5 Radishes (59g), thinly sliced
1 medium carrot (91g) sliced thinly into julienne strips
1 medium shallot (4g), thinly diced
1/3 cup (3g) cilantro, chopped
1/4 cup (34g) slivered almonds, toasted

Dressing

2 Tablespoons natural rice wine vinegar
2 Tablespoons fresh lime juice
2 tsp grated orange rind
2 Tablespoons toasted sesame oil
1 large garlic clove, minced
1 heaping tablespoon or more of grated ginger
Fresh ground black pepper to taste

Instructions:

  1. In a small caste iron skillet or nonstick pan, toast slivered almonds until golden in color. Stir every couple of minutes. Set aside to cool
  2. In a salad bowl mix the following prewashed ingredients: cabbage, radish, carrot, shallot, and cilantro. See links below for help in preparing vegetables.
  3. In a separate bowl, prepare dressing by mixing rice vinegar, lime juice, orange rind, sesame oil, garlic clove, ginger, and black pepper together in a glass jar. I add extra fresh ginger for additional flavor.
  4. After you have mixed the dressing ingredients, refrigerate for 2 hours and then mix the dressing with the cabbage and other veggies.
  5. Add the toasted almonds right before serving.
Tip: This recipe can be made 1-2 days ahead of time. Simply prepare the salad and dressing and hold off on adding the almonds until right before serving. Enjoy!

Nutrition Information Per Serving: 105 kcal, 8 g fat, 8g carbs (4g fiber), 3g protein, 36 mg sodium, and is an excellent source of vitamin A, C, and K.

For tips on how to prepare veggies, check out these YouTube videos:
Shredding cabbage - SeriousEats https://www.youtube.com/watch?v=OSr5AoPdnH8
Julienne cut carrots - Rajshri Food https://www.youtube.com/watch?v=x0wClCChoRQ
Chopping herbs - MonkeySee https://www.youtube.com/watch?v=rgxaqfyqIDk

You can copy this recipe from Dietitian via the web program. The name of the recipe is "JK Asian Coleslaw with Almonds (Includes Dressing)."

Joanna Kriehn is a Registered Dietitian with a decade of experience working in the area of weight loss surgery. You can learn more about Joanna by visiting her LinkedIn page.

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Disclaimer: Please note that we cannot provide personalized advice and that the information provided does not constitute medical advice. If you are seeking medical advice, please visit a medical professional.

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Foods & Recipes/Fruit & Vegetables Holidays / Parties/July 4th / Independence Day Diabetes/Recipes

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