Sesame Ginger Coleslaw - Blog - Persona Nutrition

Sesame Ginger Coleslaw

[Mood Tip: As you enjoy this salad, notice the bouquet. This part of flavor comes from your nose, not your tastebuds. You swallow and chew, and the air, with all the odors in it (in this case the blend of sweet fresh ginger and tart rice vinegar), is pumped up into your nose. The brain uses smell and taste together to create flavor. ]

This slaw has 50 percent less calories and fat (most of that fat is healthful mono-unsaturated fats), no cholesterol, and twice the fiber of regular coleslaw. More importantly, it has twice the flavor and is rich in iron and folic acid, the B vitamin that boost memory and reduces heart-disease risk. It takes less than 10 minutes to prepare and goes great with sandwiches and as a side salad along with fish or chicken for dinner.

Ingredients:

3 tablespoons sesame seeds

4 cups of pre-shredded coleslaw mix or about 2/3 of a 16-ounce bag

2/3 cup green onions, sliced

3 tablespoons rice vinegar

1 tablespoon fresh ginger, peeled and grated

1 tablespoon sesame oil

1 1/2 teaspoons sugar

salt and pepper

 

Directions:

  1. Toast sesame seeds in a non-stick skillet over medium heat until browned, about 4 minutes. Set aside.
  2. Combine cabbage and onions in a medium bowl.
  3. Blend vinegar, ginger, oil, and sugar in a small bowl, pour over cabbage mixture, and blend thoroughly. Salt and pepper to taste. Let stand at least 5 minutes before serving (can be refrigerated up to two hours). Top with toasted sesame seeds just before serving. Makes 4 servings.

Nutritional Analysis per serving: 103 Calories; 60 percent fat (7.5 grams); 1 gram saturated fat; 11 percent protein; 29 percent carbohydrate; 2 grams fiber.

 

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