* Exported from MasterCook *
Broccoli, Cabbage and Kohlrabi Coleslaw With Quinoa
Recipe By :"The Very Best of Recipes for Health" by Martha Rose Shulman
Serving Size : 3 Preparation Time :0:00
Categories : LowCal (Less than 300 cals) LowerCarbs
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
3 1/2 cups mixed shredded broccoli stems -- green cabbage and kohlrabi (peel broccoli stems and kohlrabi before shredding) (about 3/4 pound)
Salt -- to taste
1/2 cup cooked quinoa
2 tablespoons chopped fresh dill
1/2 teaspoon nigella seeds -- (optional)
3 tablespoons fresh lemon juice
1 tablespoon seasoned rice vinegar
2 teaspoons Dijon mustard
2 tablespoons grapeseed oil -- or canola oil
1/4 cup plain low-fat yogurt
Freshly ground pepper
1/2 cup low-fat cottage cheese -- (optional)
1. Toss the shredded vegetables with salt to taste and place in a strainer
set over a bowl. Refrigerate and let sit for 45 minutes to an hour.
Discard the water that accumulates in the bowl and squeeze the shredded
vegetables to extract more water. (Note: If you are on a no-sodium diet,
omit this step). Transfer to a bowl and toss with the quinoa, dill and
nigella seeds.
2. In a small bowl or measuring cup, mix together the lemon juice, rice
vinegar, salt, pepper, Dijon mustard, oil and yogurt. Toss with the
shredded vegetables. Add the cottage cheese to the salad and toss, or
serve with the cottage cheese spooned on top. Refrigerate in a bowl or in
containers until ready to take to work.
Yield: 3 generous servings.
Advance preparation: This will keep for 4 days in the refrigerator.
Nutritional information per serving: 246 calories (40% fat); 1 gram
saturated fat; 4 grams polyunsaturated fat; 6 grams monounsaturated fat; 1
milligram cholesterol; 29 grams carbohydrates; 6 grams dietary fiber; 181
milligrams sodium (does not include salt to taste); 8 grams protein
When I have any kind of slaw on hand I usually make a lunch of it, with
cottage cheese mounded on top; all the better if I have some cooked quinoa
to add to the mix. I noticed recently that shredded broccoli stems were a
main ingredient in a packaged coleslaw at my local supermarket – a great
idea for using up the stems cut away from broccoli sold by the crown or
floret. It's much more economical to buy broccoli on the stem, which gives
you the fixings for this salad. It takes minutes to peel and then shred
them in a food processor. Don't use the food processor for shredding
cabbage, though — that's better done by hand if you don't want mush.
Source:
"Recipes for Health, New York Times, Jan 24, 2012"
S(Formatted by Chupa Babi):
"Jan 2012"
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Per Serving (excluding unknown items): 199 Calories; 11g Fat (45.7%
calories from fat); 10g Protein; 18g Carbohydrate; trace Dietary Fiber;
3mg Cholesterol; 238mg Sodium. Exchanges: 1/2 Grain(Starch); 1/2 Lean
Meat; 1 Vegetable; 0 Fruit; 0 Non-Fat Milk; 2 Fat; 0 Other Carbohydrates.
Nutr. Assoc. : 902362 0 2840 0 1357 0 0 0 0 0 0 444
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