Tuesday, August 16, 2011

The Wonders of....Broccoli Slaw

broccolislaw.jpg
Broccoli Slaw.
No, not cole slaw.


Broccoli Slaw.


Broccoli Slaw is a variation of the normal cabbage and carrot mix, with a huge emphasis on...you guessed it broccoli. Made from the stems of broccoli, this twist on the original classic salad mix is filled with Vitamin C, Folic Acid (for all you pregos), and Fiber!


It is super versatile and can essentially be thrown into ANYTHING for a crunchy and nutritional bonus.


Seriously, you can eat an entire 12 oz bag for 125 calories.


Now I am sure you are wondering, "how can I use broccoli slaw?


Here are some fresh and healthy ideas!


Obviously, Broccoli Slaw Salad


Hungry Girl-Bacon Ranch Broccoli Slaw
2/3 c fat free sour cream
1.5 T Dry Ranch Seasoning Mix
12 oz Broccoli Slaw
1/4 c Precooked Bacon Crumbles


Mix the sour cream and dressing mix together in a large mixing bowl, stirring thoroughly. Add the slaw and toss to coat. Mix in the bacon bits. Cover and refrigerate for at least 2 hours.


Serves 4.


Stolen from hungrygirl.com


basic-stir-fry-prep.jpgQuick and Easy Stir Fry
1 Onion
1/2 T Minced Garlic
12 oz Broccoli Slaw
16 Large Shrimp
2 T Soy Sauce
1 1/2 t Sesame Oil
1T Extra Virgin Olive Oil
Salt and Pepper to taste


Heat your oil in a large skillet. Sauté onion until brown and translucent. Add garlic. Season peeled shrimp with salt and pepper and add to pan searing on both sides for about a minute. Throw in your broccoli slaw. Add soy sauce and finish with sesame oil. Toss until heated through.


Rainbow Risotto
1 red onion
1 tsp garlic
1/4 c EVO
2/3 C Arborio (found in the rice aisle)
3 C Chicken Broth
1/4 C Skim Plus
1 T Parmesan
2 C Broccoli Slaw

Heat oil in a large skillet. Saute onion and garlic until translucent. Add Arborio and coat until golden brown (rice should start to pop and click together). Slowly stir in 1 C of Chicken Broth at a time. Consistently stirring to give rice the creamy texture. After each cup is absorbed, add the next cup (one at a time). Make sure you continue to stir every few minutes. Add milk and Parmesan and broccoli slaw. Cover for 5 minutes on low heat. Remove cover and stir on low-medium heat until all liquid is absorbed. Finish with salt and pepper.


IMG_5346i12.jpgFish Tacos with Broccoli Slaw
1 pound tilapia, red snapper, or other white fish fillets 
1/4 cup lime juice 
1/4 cup chopped fresh cilantro 
1/4 cup canola oil 
1/2 cup salsa verde (found in Latino section of my grocery store)
1/2 cup plain nonfat Greek yogurt
2 cups broccoli slaw (see below)
2 small avocados, sliced
8 whole wheat tortillas 

For the tacos: Combine lime juice, cilantro, oil and fish in large Ziploc bag; marinate in refrigerator for 20 minutes. Remove fish from marinade, season with salt, and cook on grill or broiler. For grill, cook 6 minutes on each side. For broiler, cook 4-5 minutes on each side. Let rest for a few minutes, then flake with fork. Meanwhile, prepare your sauce: mix equal parts salsa verde and Greek yogurt until well blended--with a fork or spoon is fine. (The salsa verde & yogurt sauce definitely makes this meal-- it's delicious, and very low calorie-wise--about 100 calories for the whole batch). Toast tortillas for one minute on each side if desired, then bend into taco shape. Divide fish evenly among tacos, along with 2 slices avocado, 1/4 c. broccoli slaw and a few spoonfuls of sauce. 

For the broccoli slaw: Broccoli slaw is found packaged in the produce section of the grocery store. You can pile it onto the tacos right out of the bag, or you can mix it up my faaave way to eat broccoli slaw. Or, best of both worlds: pile the slaw onto your tacos, then mix the leftovers up this way to serve alongside.



courtesy of: http://pesto-chango.blogspot.com/2010/09/fish-tacos-and-broccoli-slaw.html


Other uses:

You can add it to tuna and chicken salad to extend your recipe and calories.
Mix Greek yogurt and salsa and serve on a whole-wheat low-carb wrap with some avocado for a fulfilling lunch.
Use as a regular salad with balsamic vinaigrette and strawberries.
Substitute for pasta.
Mix into omelets.

Really the possibilities are endless.

FYI Broccoli Slaw is available at most grocery sections next to the salad bags and cole slaws. It is only like $2.00 a bag.

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