EatSmarter exclusive recipe

Coleslaw

with Pineapple and Chile Vinaigrette
4.5
Average: 4.5 (2 votes)
(2 votes)
Coleslaw

Coleslaw - Delicious culinary marriage of German and Asian cuisine

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Health Score:
9,2 / 10
Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
ready in 1 hr 40 min.
Ready in
Calories:
245
calories
Calories

Healthy, because

Even smarter

Nutritional values

Who says that coleslaw always has to be heavy and hearty! As light as here, it tastes surprisingly fine. And brings a lot of good things, such as vitamin C from pointed cabbage, paprika and lime. The spicy ingredients also boost the metabolism.

Raw pointed cabbage is much more digestible than other types of cabbage. Sensitive ones can make it even more digestible by kneading it. The rule is: the stronger and longer, the better!

1 serving contains
(Percentage of daily recommendation)
Calorie245 kcal(12 %)
Protein20 g(20 %)
Fat9 g(8 %)
Carbohydrates19 g(13 %)
Sugar added2 g(8 %)
Roughage8 g(27 %)
Vitamin A0.3 mg(38 %)
Vitamin D0 μg(0 %)
Vitamin E7.1 mg(59 %)
Vitamin B₁0.7 mg(70 %)
Vitamin B₂0.2 mg(18 %)
Niacin6.6 mg(55 %)
Vitamin B₆0.8 mg(57 %)
Folate153 μg(51 %)
Pantothenic acid1 mg(17 %)
Biotin5.8 μg(13 %)
Vitamin B₁₂0.9 μg(30 %)
Vitamin C189 mg(199 %)
Potassium850 mg(21 %)
Calcium156 mg(16 %)
Magnesium107 mg(36 %)
Iron3.5 mg(23 %)
Iodine15 μg(8 %)
Zinc1.8 mg(23 %)
Saturated fatty acids1.9 g
Uric acid163 mg
Cholesterol45 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
1 small Napa cabbage (about 400 grams)
salt
½ teaspoon brown sugar
1 scallion
1 small red Bell pepper (about 150 grams)
½ Pineapple
1 bunch cilantro
½ red chili pepper
1 Lime
1 pinch ground cilantro
1 tablespoon Safflower oil (or sesame oil)
peppers
6 ounces lean Smoked ham
How healthy are the main ingredients?
sugarNapa cabbagesaltLime
Preparation

Kitchen utensils

1 Small knife, 1 Cutting board, 1 Large knife, 1 Bowl, 1 Teaspoon, 1 Tablespoon, 1 Citrus juicer, 1 Small bowl, 1 Fork, 1 Sieve, 1 Wooden spoon

Preparation steps

1.
Coleslaw preparation step 1

Rinse and dry cabbage, halve, core and cut into narrow strips.

2.
Coleslaw preparation step 2

Mix cabbage, 1/4 teaspoon salt and the sugar in a bowl and massage with your hands for about 5 minutes. Cover and let rest for about 1 hour.

3.
Coleslaw preparation step 3

Meanwhile, rinse, dry and cut scallion into thin rings.

4.
Coleslaw preparation step 4

Halve bell pepper half lengthwise, remove seeds, rinse and dry. Cut pepper into small dice.

5.
Coleslaw preparation step 5

Cut the pineapple piece in half, then peel, core and chop finely.

6.
Coleslaw preparation step 6

Rinse cilantro, shake dry, pluck leaves and chop coarsely.

7.
Coleslaw preparation step 7

Cut chile pepper half lengthwise, remove the seeds, rinse and dry. Finely chop chile.

8.
Coleslaw preparation step 8

Juice lime. 

9.
Coleslaw preparation step 9

Stir lime juice, chile and cilantro in a salad bowl. Whisk in oil.

10.
Coleslaw preparation step 10

Drain cabbage. Mix with scallion, pineapple, bell pepper, coriander and the dressing. Season with salt and pepper and let rest for about 15 minutes.

11.
Coleslaw preparation step 11

Before serving, finely chop ham. Mix with the salad and serve.