Coleslaw
Coleslaw - Delicious culinary marriage of German and Asian cuisine
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!
(Percentage of daily recommendation)
| Calorie | 245 cal. | (12 %) | ||
| Protein | 20 g | (20 %) | ||
| Fat | 9 g | (8 %) | ||
| Carbohydrates | 19 g | (13 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 8 g | (27 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 7.1 mg | (59 %) | ||
| Vitamin K | 392.6 μg | (654 %) | ||
| Vitamin B₁ | 0.7 mg | (70 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 6.6 mg | (55 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 153 μg | (51 %) | ||
| Pantothenic acid | 1 mg | (17 %) | ||
| Biotin | 5.8 μg | (13 %) | ||
| Vitamin B₁₂ | 0.9 μg | (30 %) | ||
| Vitamin C | 189 mg | (199 %) | ||
| Potassium | 850 mg | (21 %) | ||
| Calcium | 156 mg | (16 %) | ||
| Magnesium | 107 mg | (36 %) | ||
| Iron | 3.5 mg | (23 %) | ||
| Iodine | 15 μg | (8 %) | ||
| Zinc | 1.8 mg | (23 %) | ||
| Saturated fatty acids | 1.9 g | |||
| Uric acid | 163 mg | |||
| Cholesterol | 45 mg | |||
| Complete sugar | 43 g |
Ingredients
- Ingredients
- 1 small Napa cabbage (about 400 grams)
- salt
- ½ tsp 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 Tbsp Safflower oil (or sesame oil)
- peppers
- 6 ozs lean Smoked ham
Kitchen utensils
Preparation steps
Rinse and dry cabbage, halve, core and cut into narrow strips.
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.
Meanwhile, rinse, dry and cut scallion into thin rings.
Halve bell pepper half lengthwise, remove seeds, rinse and dry. Cut pepper into small dice.
Cut the pineapple piece in half, then peel, core and chop finely.
Rinse cilantro, shake dry, pluck leaves and chop coarsely.
Cut chile pepper half lengthwise, remove the seeds, rinse and dry. Finely chop chile.
Juice lime.
Stir lime juice, chile and cilantro in a salad bowl. Whisk in oil.
Drain cabbage. Mix with scallion, pineapple, bell pepper, coriander and the dressing. Season with salt and pepper and let rest for about 15 minutes.
Before serving, finely chop ham. Mix with the salad and serve.
