Recipe & Video: Broccoli Slaw 4 Ways

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Super convenient, low cost and full of nutrients, a bag of crunchy broccoli slaw can be a healthy eater's best friend. Whether you've never used this pre-prepped produce item before or if it's already a versatile staple in your meal planning, these four unique recipes should offer inspiration and some fresh ideas. 

We've made a light slaw dressing for the traditional version, which is just the right balance of tangy and sweet, and added some shredded carrots for extra vitamins. Then, using that same dressing, we've customized three additional options that are perfect as a side dish at your next outdoor barbecue or served as a healthy lunch.

 

Traditional Broccoli Slaw

Yield: 4

Ingredients:

2 Tablespoons low-fat, light mayonnaise
1/4 cup fat-free milk
1 Tablespoon apple cider vinegar
1 Tablespoon white vinegar
2 Tablespoons sugar
1 teaspoon lemon juice
1/8 teaspoon salt
12 ounces shredded broccoli
½ cup shredded carrots

Directions:

Whisk mayonnaise, milk, apple cider vinegar, white vinegar, sugar, lemon juice and salt together in a bowl. In a large bowl, combine shredded broccoli and carrots. Pour dressing onto large bowl. Using a pair of tongs, tossed to mix well. Cover and refrigerate for 2 hours prior to serving.

Nutrition Information Per Serving: 75 calories; 2 grams fat; 0.5 grams saturated fat; 2 mg cholesterol; 172 mg sodium; 13 grams carbohydrates; 2 grams fiber; 3 grams protein


Kale and Apple Broccoli Slaw

Yield: 4

Ingredients:

2 Tablespoons low-fat, light mayonnaise
1/4 cup fat-free milk
1 Tablespoon apple cider vinegar
1 Tablespoon white vinegar
2 Tablespoons sugar
1 teaspoon lemon juice
1/8 teaspoon salt
6 ounces shredded broccoli
½ cup shredded carrots
1 1/2 cup kale (packed) chopped
1/2 cup chopped apples packed
1/4 cup dried cranberries
1/4 cup slivered almonds

 

Directions:

Whisk mayonnaise, milk, apple cider vinegar, white vinegar, sugar, lemon juice and salt together in a bowl. Allow dressing to stand while preparing the vegetables. In a large bowl, combine shredded broccoli, carrots, chopped kale, sliced apples, dried cranberries and slivered almonds. Pour dressing onto large bowl. Using a pair of tongs, tossed to mix well. Cover and refrigerate for 2 hours prior to serving.

Nutrition Information Per Serving: 130 calories; 5 grams fat; 0.5 grams saturated fat; 0 mg cholesterol; 160 mg sodium; 20 grams carbohydrates; 3 grams fiber; 4 grams protein


Mango and Orange Broccoli Slaw

Yield: 4

Ingredients:

2 Tablespoons low-fat, light mayonnaise
1/4 cup fat-free milk
1 Tablespoon apple cider vinegar
1 Tablespoon white vinegar
2 Tablespoons sugar
1 teaspoon lemon juice
1/8 teaspoon salt
6 ounces shredded broccoli
½ cup shredded carrots
1 ½ cups chopped red cabbage
¼ cup chopped green onion
1 cup chopped mango
1 cup mandarin oranges

Directions:

Whisk mayonnaise, milk, apple cider vinegar, white vinegar, sugar, lemon juice and salt together in a bowl. Allow dressing to stand while preparing the other ingredients. In a large bowl, combine shredded broccoli, carrots, red cabbage, green onion, mango and oranges. Pour dressing onto large bowl. Using a pair of tongs, tossed to mix well. Cover and refrigerate for 2 hours prior to serving.

Nutrition Information Per Serving: 125 calories; 2 grams fat; 0.5 grams saturated fat; 2 mg cholesterol; 169 mg sodium; 25 grams carbohydrates; 2.5 grams fiber; 3 grams protein


Chicken and Walnut Broccoli Slaw

Yield: 4

Ingredients:

2 Tablespoons low-fat, light mayonnaise
1/4 cup fat-free milk
1 Tablespoon apple cider vinegar
1 Tablespoon white vinegar
2 Tablespoons sugar
1 teaspoon lemon juice
1/8 teaspoon salt
6 ounces shredded broccoli
½ cup shredded carrots
1 ½ cups chopped red cabbage
¼ cup chopped green onion
½ pound skinless, chicken breast, cooked and chopped
¼ cup chopped walnuts

Directions:

Whisk mayonnaise, milk, apple cider vinegar, white vinegar, sugar, lemon juice and salt together in a bowl. Allow dressing to stand while preparing the other ingredients. In a large bowl, combine shredded broccoli, carrots, red cabbage, green onion, chicken and walnuts. Pour dressing onto large bowl. Using a pair of tongs, tossed to mix well. Cover and refrigerate for 2 hours prior to serving.

Nutrition Information Per Serving: 216 calories; 8.5 grams fat; 1.5 grams saturated fat; 50mg cholesterol; 211 mg sodium; 14 grams carbohydrates; 2.5 grams fiber; 21 grams protein


Looking for more info and want to make an appointment with a registered dietitian? Call 1-855-434-5483 or visit Nutrition Services on henryford.com.

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Categories: EatWell