NC Seasonal Sensation – Broccoli & Cabbage Recipes
It’s the eleventh of the month, and for our new readers, welcome to the North Carolina No-Diet Diet blog series. On the 11th of each month, we post fresh and healthy ideas on seasonal food favorites, all featuring North Carolina grown goods. For a recap on our past recipes showcasing N.C. favorites like sweet potatoes, lettuces and strawberries, look around in our archives (NC’s No Diet Diet, February Sweet Potato, March Lettuce, April Strawberries)
This month, let’s talk about the May’s most prevalent vegetables, broccoli and cabbage. Broccoli and cabbage are both extremely low in calories and high in vitamins A and C, folic acid, calcium and fiber. With barbeques firing up in backyards across our state, I offer you a healthy take on a North Carolina staple found at nearly every cookout, picnic and potluck – coleslaw.
As a nutritionist, I find this dish most promising when it comes to making it as healthy as it is tasty. Since traditional slaws bring on the Hellman’s, they’re typically loaded in fat and calories. Try trimming back using vinegar, freshly squeezed citrus juice or even Greek yogurt.
Yes I know, nothing can replace the delectable flavor of mayonnaise, but when it comes to eating healthy, a scoop of mayo isn’t exactly your best friend. Try replacing that mayo with fat-free Greek yogurt and a tablespoon of Dijon mustard. I promise, the crisp and refreshing flavor of the slaws featured in these recipes will make you second-guess your fiend for the fat.
A twist on the turkey Rueben, this Slawppy Joe perfectly marries a classic melt and Reuban sandwiches, sans the mayo. It’s even perfect for cookouts. Just throw a bun on the grill, pile on this hearty slaw, sliced turkey, a few tomatoes and finish it off with a slice of your favorite cheese. I recommend Swiss. Enjoy!
4 whole wheat or multigrain sandwich rolls or hamburger buns 4, 1-ounce slices of cheese
1 tomato, sliced
8-ounces sliced turkey breast, 2-ounces per sandwich
6 tablespoons nonfat plain Greek yogurt
1 tablespoon Dijon mustard
2 teaspoons red wine vinegar
1 teaspoon sugar
1/4 head cabbage, red or green
1 cup chopped broccoli
2 medium carrots, grated
½ red pepper, chopped
¼ cup onion, finely diced
1/2 teaspoon caraway seed, or celery seed (optional) Salt & freshly ground pepper, to taste
In a large mixing bowl, wisk together the yogurt, mustard, vinegar and sugar until well combined. Add caraway or celery seed, if using. Add the cabbage, broccoli, carrots, red pepper and onion and toss well. Season the slaw with salt and freshly ground black pepper.
Preheat a grill, grill pan or griddle to medium heat. If using a charcoal grill, use the outside of the grate, away from the direct flame to avoid burning the rolls. Place the rolls face down on the hot surface and toast until golden brown.
Flip the rolls. On one half of the roll, add the turkey, about ½ cup of slaw and the tomato. Top with cheese and place the other half of the roll on top. Toast until the cheese is melted and serve.
Per serving: 310 calories; 11 g fat (1 g saturated fat, 1.3 g polyunsaturated fat, 2.0 g monounsaturated fat ); 42 mg cholesterol; 30 g carbohydrates; 19 g protein; 5 g fiber; 350 mg sodium
For the Poached Salmon
4, 4 oz skinless salmon filets
3 cups apple juice
1 ½ cups water
1 tsp black peppercorns
3 tbsp honey
3 green tea bags
In a large saucepan, combine the apple juice, water, peppercorns, honey and teabags and bring to a boil. Reduce heat to a simmer. Gently add the salmon to the saucepan. Cover the saucepan and poach the fish for approximately 10 minutes, depending on the thickness of the fish. When done, plate the salmon and top each filet with the Asian veggie slaw (recipe below).
Per serving: 299 calories; 12.3g fat; 2.5g saturated fat; 66mg cholesterol; 35g carbohydrates; 23.8g protein; 74g sodium
For the Veggie Slaw
1/4 head cabbage
½ yellow pepper, julienne
½ red pepper, julienne
1 cucumber, julienne
¼ cup frozen edamame beans cooked and cooled according to package directions ½ red onion, julienne ¼ cup cilantro, chopped
1 lime, juiced
Pinch of salt
Place all ingredients in a bowl and combine well.
Per serving: 52 calories, 1g fat, 8g carb, 2.7g fiber, 4.5g protein, 14 mg sodium
Tina Schwebach is a clinical dietitian at WakeMed Cary Hospital.