Apple slaw with crisp fresh apples and frozen apple concentrate with poppy seeds, carrots, cabbage and bell pepper.
1 cup coarsely chopped Jonathan apples, not peeled
1 teaspoon lemon juice
2 tablespoons non-fat sour cream
4-1/2 teaspoons skim milk
1 teaspoon sliced sugar
3/4 teaspoon poppy seeds
1/2 cup sliced carrots
1/3 cup shredded red cabbage
1/3 cup shredded green cabbage
2 tablespoons finely chopped green bell pepper
Additional cabbage leaves, optional
Combine apple and lemon juice in resealable plastic food storage bag. Seal bag; toss to coat.
Combine sour cream, milk, apple juice concentrate, sugar and poppy seeds in a small bowl until well blended. Add apple mixture, carrots, cabbages and pepper; toss to coat.
Serve on cabbage leaves and garnish with fresh greens and carrot slice, if desired.
Recipe makes 2 servings
Calories: 94; Total Fat: 1g; Carbohydrates: 21g; Cholesterol: less than 1mg; Protein: 3g; Sodium: 34mg
Exchanges: 1 Fruit, 1 Vegetable
Apple Slaw II
This apple slaw uses plain low fat yogurt and a sweet apple to give this healthful side dish loads of crunchy flavor.
1/4 cup plain low fat yogurt
2 teaspoons vinegar
1/2 teaspoon prepared mustard
1/4 teaspoon salt
Pinch freshly ground pepper
2 cups shredded cabbage
1 large unpeeled apple, cored and thinly sliced
In a small bowl, thoroughly mix the yogurt, vinegar, mustard, salt, and pepper.
In a large bowl, lightly mix the cabbage and apples. Pour the yogurt mixture over the cabbage mixture; toss lightly. Serve immediately.
Add the remaining ingredients to the food processor; process until well combined. Pour over the cabbage; cover and refrigerate at least eight hours or overnight.
Recipe makes 4 servings (2 cups)
Serving size: 1/2-cup
Calories: 56; Fat: 1g; Cholesterol: 1mg; Sodium: 174mg; Carbohydrates: 12g; Protein: 2g Diabetic Exchanges: 1 Vegetable, 1/2 Fruit
Variation: Red Cabbage with Apples
Red cabbage and apples, two very healthful natural foods, cooked tender with chicken broth, red wine vinegar, a touch of sugar and salt and pepper.
2 teaspoons canola oil
2 medium tart red apples, cored, seeded, quartered and sliced
1 medium red cabbage, coarsely shredded (8 cups)
1/4 cup non-fat, reduced-sodium chicken broth
1/4 cup red wine vinegar
2 tablespoons sugar
Salt and freshly ground black pepper, to taste
Heat oil in Dutch oven or deep pan over medium heat until hot. Add the apples and cook for five minutes, stirring occasionally.
Stir in the remaining ingredients. Heat the mixture to boiling. Reduce heat, cover, and simmer 35 minutes, or until the cabbage is tender. Add salt and pepper, to taste.
Recipe makes 6 servings.
Calories: 85; Fat: 2g; Cholesterol: 0mg; Sodium: 35mg; Carbohydrates: 18g; Protein: 1g; Fiber: 4g
Exchanges: 3/4 Fruit, 3/4 Vegetable, 1/2 Fat