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Obesity Discussion · 01-29-06, 07:20 PM

Warm coleslaw with honey dressing
Dietitian's tip: Cabbage is a healthy cruciferous vegetable. For this slaw, sliced vegetables are quickly stir-fried, then tossed in a warm dressing.

SERVES 6
Ingredients
6 teaspoons olive oil
1 medium 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 black pepper
1/2 teaspoon caraway seed
1 tablespoon chopped fresh flat-leaf (Italian) parsley

Directions
In a large nonstick saute pan, heat 2 teaspoons of the 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.

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.

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.

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.

Nutritional Analysis(per serving)Calories 74 Cholesterol 0 mg
Protein 1 g Sodium 208 mg
Carbohydrate 8 g Fiber 1 g
Total fat 5 g Potassium 222 mg
Saturated fat 1 g Calcium 59 mg
Monounsaturated fat 3 g

MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS
Vegetables 1
Fats 1

Your healthy weight pyramid: A tool for weight loss
A sample menu using the Mayo Clinic Healthy Weight Pyramid
DIABETES MEAL PLAN EXCHANGES
Nonstarchy vegetables 1
Fats 1

Your diabetes meal plan: Exchange lists
DASH EATING PLAN SERVINGS
Vegetables 1
Fats and oils 1

http://www.mayoclinic.com/health/hea...ecipes/NU00354

01-29-06, 07:20 PM	#1 (permalink)
Obesity Discussion Administrator Join Date: Jan 2005 Location: Phoenix, AZ Posts: 7,815 Weight Statistics 8/1/2006 Start Date: 185 lb Start Weight: 152 lb Current Weight: 155 lb Goal Weight: -33 lb Weight Loss: 5/1/2007 Goal Date:	Warm coleslaw with honey dressing Warm coleslaw with honey dressing Dietitian's tip: Cabbage is a healthy cruciferous vegetable. For this slaw, sliced vegetables are quickly stir-fried, then tossed in a warm dressing. SERVES 6 Ingredients 6 teaspoons olive oil 1 medium 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 black pepper 1/2 teaspoon caraway seed 1 tablespoon chopped fresh flat-leaf (Italian) parsley Directions In a large nonstick saute pan, heat 2 teaspoons of the 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. 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. 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. 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. Nutritional Analysis(per serving)Calories 74 Cholesterol 0 mg Protein 1 g Sodium 208 mg Carbohydrate 8 g Fiber 1 g Total fat 5 g Potassium 222 mg Saturated fat 1 g Calcium 59 mg Monounsaturated fat 3 g MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS Vegetables 1 Fats 1 Your healthy weight pyramid: A tool for weight loss A sample menu using the Mayo Clinic Healthy Weight Pyramid DIABETES MEAL PLAN EXCHANGES Nonstarchy vegetables 1 Fats 1 Your diabetes meal plan: Exchange lists DASH EATING PLAN SERVINGS Vegetables 1 Fats and oils 1 http://www.mayoclinic.com/health/hea...ecipes/NU00354 __________________