Tuesday, January 25, 2011

New Year, Healthier You

This week's cookbook is The New Mayo Clinic Cookbook: Eating Well For Better Health, recipes by Cheryl Forberg, R.D., and Maureen Callahan, R.D.

Warm Coleslaw with Honey Dressing

(Serves 6)

Cabbage is one of the healthful cruciferous vegetables. For this slaw, sliced vegetables are quickly stir-fried, then tossed in a hot dressing.

6 teaspoons olive oil
1 yellow onion, finely chopped
1 teaspoon dry mustard
1 large carrot, peeled and cut into julienne
1/2 head napa cabbage, cored and thinly sliced crosswise (about 5 cups)
3 tablespoons cider vinegar
1 tablespoon dark honey
1/2 teaspoon salt
1/4 teaspoon freshly ground pepper
1/2 teaspoon caraway seed
1 tablespoon chopped fresh flat-leaf (Italian) parsley

1. In a large nonstick saute pan, heat 2 teaspoons of olive oil over medium-high heat until hot but not smoking. Add the onion and mustard and saute until the onion is soft and lightly golden, about 6 minutes. Transfer to a large bowl.

2. Reduce the heat to medium and add 2 more teaspoons of the olive oil to the pan. Add the carrot and toss and stir constantly until the carrot is tender-crisp, about 3 minutes. Transfer to the bowl with the onion.

3. Add the remaining 2 teaspoons oil to the pan over medium heat. Add the cabbage and toss and stir constantly until the cabbage just begins to wilt, about 3 minutes. Quickly transfer the cabbage to the bowl with the other vegetables.

4. Quickly add the vinegar and honey to the pan over medium heat, stirring until combined and bubbly and the honey is dissolved. Pour over the slaw. Add the salt and pepper and toss well. Garnish with the caraway seed and parsley and serve warm.

Per serving: 91 calories, 2g protein, 12g carbohydrate, 5g total fat-<1g saturated fat, 3g monounsaturated fat, 0mg cholesterol, 221mg sodium, 3g fiber

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