Recipe: Crunchy Slaw

Crunchy Slaw
From: the American Institute for Cancer Research

Using a variety of cabbages to make cole slaw adds interest and nutritional benefits. Crinkle-leafed Savoy is more tender than the usual red and green cabbage with bowling ball-hard heads. Savoy cabbage is also rich in beta-carotene. Napa cabbage, which resembles a tall, pale head of romaine lettuce standing firmly at attention, is crisp, succulent and milder tasting. Like Savoy, it is a good source of beta-carotene and provides more calcium than other cabbages.

Crunchy Slaw has everything you like in a classic cole slaw, and then some. Its base of Napa cabbage is crisp and refreshing. Pineapple adds a tart-sweet tang. The creamy dressing of yogurt with mayonnaise reduces fat and cholesterol - an extra benefit everyone loves.

4 cups Napa cabbage, cut crosswise in 1/2-inch strips
1 cup finely shredded red cabbage
3 scallions, white and green parts, cut in 1-inch pieces
1 medium carrot, shredded
1 large celery rib, thinly sliced
1 medium green bell pepper, seeded and cut in thin strips
1 large pineapple slice (canned or fresh), cored and cut in thin 1-inch strips
1/4 cup non-fat yogurt
1 Tbsp. low-fat mayonnaise
2 Tbsp. rice vinegar
1/4 tsp. dry mustard powder
Salt and freshly ground black pepper, as desired

Place Napa and red cabbages in large bowl. Cut scallions into fine strips and add to bowl. Add carrots, celery, bell pepper and pineapple.

In small bowl, combine yogurt, mayonnaise, vinegar, mustard powder and salt. Add to vegetables and toss to combine. Season to taste with salt and pepper.

Cover bowl with plastic. Refrigerate 1 hour or overnight before serving.

Makes 4 servings.

Per serving: 71 calories, less than 1 g. fat (less than 1 g. saturated fat), 16 g. carbohydrate, 3 g. protein, 4 g. dietary fiber, 84 mg. sodium.