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Healing Kitchen

Coleslaw
Rosemary Tambouret of Sharon, MA, couldn't believe that she was once so fond of her mother's recipe for coleslaw. Sure it was delicious, but now that healthy eating had become a part of her life she couldn't bring herself to make it. Rosemary asked us to take a look at it and see what we could do. This one wasn't all that hard. The original recipe called for 1 cup of full-fat mayonnaise and 1/2 cup of buttermilk. We could easily have substituted 1 cup of light mayonnaise for the regular and called it a day but instead we decided to get the rich creamy texture from yogurt. Plain nonfat yogurt is creamy with just the slightest bit of tang. We did leave in just a little mayo, the light type of course, to give the coleslaw a rich mouth feel. A healthy dose of Dijon mustard was in the original and we cut back just a little to reduce the sodium. We think Rosemary will be happy with our changes.

PER SERVING
BEFORE
AFTER
Calories
262
75
Dietary fiber (g)
3.3
3.2
Total fat (g)
23
2
Saturated fat (g)
3.4
0.2
Cholesterol (mg)
17
2
Sodium (mg)
410
382

The Ingredients
 1 cup plain nonfat yogurt  2 tablespoons light mayonnaise  3 tablespoons fresh lemon juice  2 tablespoons Dijon mustard  1 tablespoon distilled white vinegar  1 tablespoon sugar  3/4 teaspoon salt  1/2 teaspoon pepper  1 small head green cabbage ( 1-1/4 pounds), shredded  4 carrots, shredded  1 red bell pepper, cut into matchstick strips

1. Spoon the yogurt into a fine-mesh sieve or a coffee filter cone and drain off excess liquid.

2. In large bowl, whisk together yogurt and mayonnaise until smooth. Add lemon juice, mustard, vinegar, sugar, salt, and pepper and whisk to combine. Add cabbage, carrots, and bell pepper; toss to combine.

3. Refrigerate for at least one hour before serving.

Makes 8 servings (8 cups)

Date Published: 08/03/2000
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