Meals in Minutes: Apple fennel coleslaw
Apple Fennel Slaw
Dietitian’s Tip: The oil in salad dressings help you absorb fat-soluble vitamins in vegetables, such as vitamins A and K. This lighter slaw is lower in calories and sodium than most coleslaws.
1 medium-sized fennel bulb, thinly sliced
1 teaspoon sugar
1 large Granny Smith apple, cored and thinly sliced
1/2 cup apple juice
2 carrots, grated
2 tablespoons apple cider vinegar
2 tablespoons raisins
4 lettuce leaves
1 tablespoon olive oil
In a large bowl, combine the fennel, apple, carrots and raisins to make the slaw. Drizzle with olive oil, cover and refrigerate while preparing remaining ingredients.
In a small saucepan, mix together the sugar and apple juice. Place over medium heat and cook until reduced to about 1/4 cup, about 10 minutes. Remove from the heat and cool.
Stir in the apple cider vinegar. Pour the apple juice mixture over the slaw and stir to combine well.
Chill thoroughly. Serve on lettuce leaves.
Per serving (1 cup): Calories 124, Fat 4 g, Monounsaturated fat 2.5 g, Saturated fat 0.5 g, Cholesterol 0 mg, Sodium 61 mg, Carbohydrate 22 g, Fiber 4 g, Protein 2 g
Grilled Turkey Burger
Dietitian’s tip: Substituting ground turkey breast for ground beef reduces the fat and calories in this recipe
1 pound ground turkey breast
1 teaspoon Tabasco (hot) sauce
1/4 cup dried bread crumbs
4 whole grain buns
1/4 cup chopped onion
4 slices red onion
2 tablespoons fresh parsley, chopped
2 bibb lettuce leaves, halved
1 1/2 tablespoons Worcestershire sauce
4 tablespoons ketchup
Combine the ground turkey breast, bread crumbs, chopped onion, parsley, Worcestershire sauce and hot sauce in a large bowl. Mix well. Divide turkey mixture into 4 equal portions and form into patties.
Prepare a hot fire in a charcoal grill or heat a gas grill or broiler. Away from the heat source, lightly coat the grill rack or broiler pan with cooking spray. Position the cooking rack 4 to 6 inches from the heat source.
Grill burgers until nicely browned on both sides and heated through, about 7 minutes a side. Serve each burger on a bun topped with 1 tomato slice, 1 onion slice, 1/2 lettuce leaf and a dollop of ketchup.
Per serving (1 prepared burger): Calories 292, Fat 4 g, Saturated fat 1 g, Monounsaturated fat 1 g, Sodium 484 mg, Carbohydrate 28 g, Fiber 3 g, Protein 36 g
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