Anne Lindsay's New Light Cooking - Couverture souple

Carrot Slaw with Radicchio

This easy-to-make salad is not only a crunchy side dish with meat or chicken, it can also be packed into pita halves along with meat slices or chick-peas.

2 cups coarsely grated carrots 500 mL
1 cup thinly sliced radicchio or red cabbage 250 mL
1/4 cup chopped green onions 50 mL
2 tbsp sunflower seeds, toasted 25 mL

Balsamic Vinaigrette:
2 tbsp balsamic vinegar or wine vinegar 25 mL
1 tbsp olive oil 15 mL
1 tsp each Dijon mustard and granulated sugar 5 mL
1/4 tsp each salt and pepper 1 mL

1 Balsamic Vinaigrette: In bowl, whisk together vinegar, 2 tbsp (25 mL) water, oil, mustard, sugar, salt and pepper. Add carrots, radicchio and onions; toss to coat.

2 Sprinkle sunflower seeds over top. Makes 4 servings.

Make ahead: Through step 1, cover and refrigerate for up to 6 hours.


VINEGAR SUBSTITUTIONS
Vinegars vary greatly in harshness and sweetness. Still, it’s easy to make substitutions for fancy ones:

· For fruit-flavored vinegars, substitute balsamic or red wine vinegar, adding a pinch of granulated sugar as needed to achieve desired sweetness.

· If a recipe calls for rice wine vinegar, substitute a slightly reduced amount of cider vinegar with a pinch of granulated sugar.

· Fresh lemon juice is also a good substitute for vinegar. Indeed, it is preferable to pure white vinegar, especially in dressings.


Cooking Tip
Toast sunflower seeds in skillet over medium heat for 3 to 6 minutes or until fragrant.

Nutrition Tip
Sunflower seeds are high in vitamin E.


Per serving:
calories 97
protein 2 g
total fat 6 g
saturated fat 1 mg
cholesterol 0 mg

carbohydrate 10 g
dietary fiber 2 g
sodium 182 mg

R.D.I. Vit A 155%, E 32%, C 12%, Folate 13%, Ca 3% (29 mg), Iron 6%, Zinc 5%.

Canada’s Food Guide Serving: 1

A WHOLE NEW LIGHT, A WHOLE NEW WORLD OF FLAVOR

New from Canada's favorite cookbook author, a stunning and sumptuous collection of more than 200 delicious and unique light recipes-packed with nutrients and low fat, but big on taste and easy to prepare.

With over 1.5 million copies of her cookbook sold in Canada, Anne Lindsay has literally changed the way we eat.  Now, in co-operation with the Canadian Medical Association and Denise Beatty, RD, she has produced her most comprehensive work to date.

¸  more than 200 new, fully tested recipes, each complete with nutrient analysis.  Canadian Diabetes Association's Food Choice Values and Canada's food Guide serving analysis

¸  tips throughout on healthy eating, cooking techniques, make ahead instructions and ingredient substitutions
¸  creative ideas for everyday and entertaining menus
¸  information on healthy eating and health issues of concern to everyone -- fats, cholesterol, weight loss, feeding children, vitamin supplements, diabetes, and many other topics