Crunchy red cabbage slaw

Gluten Free
Dairy Free
Health score
47%
Crunchy red cabbage slaw
30 min.
4
645kcal

Suggestions

Ingredients

  • 300 cabbage red
  • large carrots grated
  •  red-skinned apple grated
  • bunch spring onion thinly sliced
  • tbsp mayonnaise 
  • tbsp red-wine vinegar 
  • tbsp olive oil extra-virgin
  • stalks from a punnet of mustard cress 
  • tbsp wholegrain mustard 
  • 500 roast chicken 
  • leaves from a bunch of basil 
  • servings ground fenugreek 
  •  lime zest 
  • tbsp olive oil 
  • servings salt and pepper to taste
  •  chicken breasts 

Equipment

  • bowl
  • knife
  • whisk
  • grill

Directions

  1. Using a large knife, shred the cabbage and place in a large bowl with the carrot, apple and spring onions.
  2. Whisk together the mayonnaise, vinegar and oil. Season then toss with the salad.
  3. Serve or see our suggestions, below right.
  4. To make with roast chicken, snip the stalks from a punnet of mustard cress and stir half into the coleslaw with the wholegrain mustard. Divide between plates then scatter the roast chicken (leftovers or shop bought) on top.
  5. Sprinkle with the remaining cress and serve.
  6. To make with marinated chicken, heat the grill to high. Tear the leaves from a large bunch basil and scatter half of them into the coleslaw. Chop the rest and mix with a pinch ground fenugreek or coriander, zest and juice of the lime, olive oil and salt and pepper to taste. Rub the chicken breasts in the lime mix (leave to marinate for 10 mins if time), then grill for 6 mins on each side until golden and cooked through. Thickly slice and serve on top of the coleslaw.

Nutrition Facts

Calories645kcal
Protein51.3%
Fat38.13%
Carbs10.57%

Properties

Glycemic Index
81.71
Glycemic Load
4.04
Inflammation Score
-10
Nutrition Score
38.626087214636%

Flavonoids

Cyanidin
158.09mg
Delphinidin
0.08mg
Pelargonidin
0.01mg
Peonidin
0.01mg
Catechin
0.59mg
Epigallocatechin
0.12mg
Epicatechin
3.43mg
Epigallocatechin 3-gallate
0.09mg
Hesperetin
7.2mg
Naringenin
0.57mg
Apigenin
0.05mg
Luteolin
0.16mg
Kaempferol
0.22mg
Myricetin
0.16mg
Quercetin
2.84mg

Nutrients percent of daily need

Calories:645.05kcal
32.25%
Fat:26.91g
41.4%
Saturated Fat:5.39g
33.69%
Carbohydrates:16.78g
5.59%
Net Carbohydrates:12.41g
4.51%
Sugar:9.04g
10.04%
Cholesterol:241.29mg
80.43%
Sodium:711.58mg
30.94%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:81.45g
162.91%
Vitamin B3:34.08mg
170.41%
Selenium:106.42µg
152.02%
Vitamin B6:2.43mg
121.44%
Vitamin A:4090.19IU
81.8%
Phosphorus:766.71mg
76.67%
Vitamin C:54.89mg
66.54%
Vitamin K:62.45µg
59.47%
Vitamin B5:4.7mg
46.99%
Potassium:1468.41mg
41.95%
Vitamin B2:0.5mg
29.56%
Magnesium:109.56mg
27.39%
Zinc:3.57mg
23.77%
Vitamin B1:0.32mg
21.09%
Iron:3.78mg
21%
Fiber:4.37g
17.48%
Manganese:0.34mg
16.95%
Vitamin B12:0.82µg
13.71%
Vitamin E:2.05mg
13.64%
Folate:40.48µg
10.12%
Copper:0.2mg
10.03%
Calcium:86.44mg
8.64%
Vitamin D:0.24µg
1.6%