Ginger Sesame Cole Slaw: ChefMD® Healthy Recipe

Aired on Lifetime Television
May 18 and June 29, 2008
Show 513
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Food as MedicineSM Tip: Want to make sure you have your recommended dose of vitamin C? A cup of broccoli has 200 percent of what you need.

Culinary Taste Tip: Flavonoids in the skin of the toasted almonds on top of the slaw are not only powerful antioxidants, they add a hearty, nutty crunch. 

Culinary Technique Tip: Overcooking broccoli reduces its nutritional value. Steam or sauté broccoli for no longer than 5 minutes.

Ginger Sesame Asian Cole Slaw

Preparation time: 20 minutes
Cooking time: 0 minutes
Servings: 4
Calories: 107 per serving (55% from fat)

Ingredients

4 cups packaged coleslaw mix (shredded cabbage and carrots), preferably organic
1 cup very small broccoli florets (3 ounces)
½ cup coarsely shredded broccoli stems* (2 ounces)
2 tablespoons reduced sodium soy sauce
2 tablespoons seasoned rice vinegar
1 tablespoon dark sesame oil
2 teaspoons grated fresh ginger root
¼ cup sliced unblanched almonds, toasted

Preparation

Combine coleslaw mix, broccoli florets and stems in a medium bowl. Add soy sauce, vinegar, sesame oil and ginger root; toss well. Top with almonds.

Substitutions

4 cups shredded organic cabbage may replace the coleslaw mix and 1-1/2 cups packaged broccoli slaw may replace the broccoli florets and stems.

Tips

Use a microplane or box grater to grate the broccoli stems coarsely for this vitamin packed coleslaw. The Cole slaw may be prepared and refrigerated up to one day before serving. For a spicy kick, stir in 1/4 teaspoon crushed red pepper flakes along with the ginger root.

Nutritional Analysis:

Total fat (g): 7; Fat calories (kc): 63; Cholesterol (mg): 0; Trans fatty acids (g): 0; Saturated fat (g): 0.8; Polyunsaturated fat (g): 2.4; Monounsaturated fat (g): 3.7; Fiber (g): 4; Carbohydrates (g): 9.5; Sugar (g): 4.5; Protein (g): 3.8; Sodium (mg): 470; Calcium (mg) 62.