Colorful Coleslaw

Coleslaw with Red Cabbage, Broccoli, Carrots and Sunflower Seeds

This lightened up cole slaw puts red cabbage center stage, and doesn’t cover it up with a thick mayo. Instead, veggies are dressed with lemon juice, red wine vinegar and a drizzle of olive oil and sprinkled with sunflower seeds – rich in healthy, unsaturated fatty acids. It’s a great salad base when topped with a piece of grilled or baked fish, or served as a side on its own!

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Ingredients (yields approximately 8 C, or about 16- half cup servings):

4 C red cabbage, shredded

2 C carrots, shredded

1 large broccoli crown

2 Tbsp olive oil

1/2 C red wine vinegar

1/2 C lemon juice (or the juice from about 1 1/2 lemons)

1/4 C sunflower seeds, roasted and unsalted

1/2 tsp ground black pepper

1/4 tsp salt

Directions:

  1. Cut broccoli crown into florets, rinse and steam until bright green and slightly tender (you can steam them over a pot of boiling water or in the microwave – covered – on high for about 1 minute).
  2. Remove broccoli from microwave and set aside to cool.
  3. Combine cabbage and carrots in a large bowl.
  4. In a separate, small bowl whisk together red wine vinegar, olive oil and lemon juice. Set aside.
  5. Squeeze broccoli dry with paper towel and chop into tiny pieces. Add broccoli to slaw mixture.
  6. Add salt and pepper and pour dressing over slaw. Add sunflower seeds and mix all ingredients. Store in the fridge in an airtight container for up to 4-5 days.

The Goods: What’s Inside?

Nutritional Analysis Per Serving

Calories 50 calories, Total Fat 4 g, Saturated Fat 1 g, Cholesterol 0 mg, Carbohydrates 4 g, Fiber 1 g, Protein 1 g, Sodium 72 mg, Calcium 23 mg

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Rice-Free Salmon Teriyaki

Salmon Teriyaki

Craving take-out? I promise, this is better! This simple dish is a great way to fuel up with protein, healthy omega-3 fatty acids, vitamins and minerals without overdoing the carbs and calories. Load up on vitamins A, C, K and folate with this dish, as well as potassium and zinc. Also, salmon contains high levels of omega-3 fatty acids. The American Heart Association recommends consuming at least two (3.5 oz) servings of omega-3 fatty acids per week, since omega-3 fatty acids may decrease inflammation within the body, which could lower your risk for developing heart disease. This dish supplies almost an entire week’s worth of these anti-inflammatory fatty acids. And the best part is it only takes about a half hour to prepare!

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Ingredients (serves 1):

5 oz wild salmon, raw

1 C broccoli florets, chopped

1/2 medium zucchini, sliced and sliced again into quarters

1/4 C carrots, sliced

1/2 red bell pepper, chopped

1/4 C white button mushrooms, chopped

1/4 C onion, chopped

3 Tbsp Teriyaki marinade (I like Whole Foods’ “Very Teriyaki Marinade” sold by the fresh fish or Newman’s Own Teriyaki Marinade)

1 tsp olive oil

Dash ground black pepper

Nonstick vegetable oil cooking spray

Ready to bake in the oven!

Ready to bake in the oven!

Directions:

1. Preheat oven to 350 degrees Fahrenheit.

2. Spray casserole dish (or cookie sheet, or whichever you prefer to use for the salmon) with nonstick vegetable oil cooking spray. Place salmon in dish and spread 1.5 Tbsp Teriyaki marinade over fish. Place in oven and bake until cooked through (approximately 25 minutes).

3. Heat olive oil in medium sized skillet over medium heat. Add onions and cook 2-3 minutes. Add bell pepper, mushrooms and zucchini and cook another 10 minutes.

4. Place chopped broccoli and sliced carrots in microwave-safe bowl and cover with wax paper. Place in microwave (on high) for 1-2 minutes, until vegetables are bright in color and softened (but not soft).

5. Add broccoli and carrots to skillet. Add remaining 1.5 Tbsp Teriyaki marinade and stir. Cook for another 2-3 minutes.

6. Transfer vegetables from skillet on to a plate. Top with baked salmon and enjoy!

The Goods: What’s Inside? 

Nutritional Analysis Per Serving:

Calories 469 calories, Total Fat 21 g, Saturated Fat 4 g, Cholesterol 84 mg, Carbohydrates 39 g, Fiber 6 g, Protein 34 g, Sodium 1136 mg, Calcium 158 mg

Now just combine with salmon and serve!

Now just combine with salmon and serve!