Asian inspired mayo-free coleslaw: The perfect side dish for your next BBQ!

Joanna Kriehn, MS, RDN, CDCES - Registered Dietitian Nutritionist and Certified Diabetes Care and Education Specialist (CDCES)

This mayo-free coleslaw is sure to be a hit the next time you BBQ. The cilantro, fresh lime juice, and toasted sesame oil provide a lot of flavors while the almonds finish it up with some crunch. With only 100 calories per serving, your waistline will thank you!

Why I love this Asian inspired mayo-free coleslaw recipe

As a dietitian, I am always on the lookout for creative and healthy ways to prepare classic dishes. This recipe is a refreshing change from traditional mayonnaise-based coleslaw recipes. It is easy to prepare, uses healthy fat in the dressing, and pairs well with anything from grilled chicken to tofu.

If you aren't buying red and green cabbage on a regular basis, you should be! Cabbage is low in calories and high in vitamins and fiber. This low calorie, high fiber combination is important if you are trying to lose weight. Eating a high fiber diet helps to fill you up, which can be challenging if you are trying to limit calories. Raw cabbage is a good source of vitamin C and vitamin K and contains some folate and manganese.

In addition to using it in this mayo-free coleslaw recipe, consider adding cabbage to green salads and tacos. While cabbage tastes best when it is fresh, it can last for weeks in the refrigerator. At the end of a long week when the veggie drawer is getting low (and I have a bit more time in the kitchen), I will saute up some cabbage with green onions and have it alongside eggs for breakfast.

This easy Asian slaw recipe appeals to many types of eaters besides those wanting to lose weight. It is vegan, gluten-free and if you are watching carbs, the recipe contains only 8g of total carbs per serving. If you are not concerned about your carb intake, you might consider adding 1/2 cup of diced pineapple at the end for a hint of natural sweetness.

The recipe for Asian inspired mayo-free coleslaw

Serves 6
Time to prepare: 25-30 minutes
Marinade: 2 hours

Ingredients:

• 1/2 medium green savoy cabbage (4 cup), finely shredded (for a pop of color use a mix of red and green cabbage)
• 3 radishes, thinly sliced
• 1 medium carrot, sliced thinly into julienne strips or matchsticks
• 1/2 cup snow peas, chopped
• 1 small shallot (4 tablespoons), thinly diced
• 1/4 cup cilantro, chopped
• 1/4 cup sliced or slivered almonds, toasted
• Optional: 1/2 cup diced pineapple

Mayo-Free coleslaw dressing

• 2 tablespoons natural rice wine vinegar
• 2 tablespoons fresh lime juice
• 1 tablespoon grated orange rind
• 2 tablespoons toasted sesame oil
• 1 medium garlic clove, minced
• 2 tablespoons grated ginger
• 1/16 tsp fresh ground black pepper
• 1/8 tsp salt

Instructions:

1. In a small cast-iron skillet or nonstick pan, toast the almonds until golden in color. Stir every couple of minutes. Set aside to cool.
2. Shred the cabbage and thinly slice the radishes and cut the carrot into small strips and add to the bowl. Finely dice the shallot, chop the cilantro and add to the bowl. Cut snow peas into small pieces and add to the bowl. See links below for help in preparing the vegetables.
3. In a separate bowl, prepare the dressing by mixing rice vinegar, lime juice, orange rind, sesame oil, minced garlic cloves, fresh ginger, salt and pepper together. After you have mixed the ingredients for the dressing, refrigerate it for 2 hours and then mix the dressing with the cabbage and other veggies.
4. 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 (does not include diced pineapple): 96 calories, 6.9 g fat, 7.8 g carbs (2.9g fiber), 2.5g protein, 22 mg sodium, and is an excellent source of vitamin A, C, and K.

This recipe (found under the name: Asian coleslaw with almonds) is one of 200+ dietitian-approved recipes available at www.mynetdiary.com with a Premium membership.

For tips on how to prepare the veggies in this recipe check out these YouTube videos:

Shredding cabbage
Chopping cilantro
Cutting carrots into matchsticks

Still new to MyNetDiary? Learn more today by downloading the app for FREE.

Updated: June 9, 2020

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

• Share this post: