From The AICR Test Kitchen:
A Good Bet for Getting Beta-Carotene
Our Carrot Slaw is bursting with beta-carotene, a phytochemical that turns to vitamin A in the body and may help prevent cancer.
Orange vegetables, like sweet potatoes and winter squash, and some dark green ones like broccoli, are rich in beta-carotene. You can even help kids remember this health-protective compound by pointing out the built-in "carrot" in its name.
Beta-carotene acts as an antioxidant that protects our cells from damage that occurs over time with aging. It's in a group of carotenoid compounds that includes lycopene (found in red foods like tomatoes and watermelons), which may protect against prostate cancer. Another carotenoid is lutein (found in leafy greens), which is good for eye health.
This salad gets extra crunch from savory toasted walnuts and apples, balanced with chewy raisins and pineapple chunks. The low-fat dressing is made from creamy Greek yogurt mixed with mayo and a touch of pineapple juice and tangy apple cider vinegar. It's a winner with both kids and adults. Learn more about how this slaw's ingredients fight cancer.
Carrot Slaw with Pineapple, Apples and Walnuts
- 1/2 cup chopped walnuts
- 1/3 cup low-fat mayonnaise
- 2 Tbsp. nonfat plain Greek yogurt
- 1½ Tbsp. apple cider vinegar
- 2 Tbsp. sugar
- 1 (10 oz.) bag of shredded carrots
- 1 cup canned pineapple chunks (cut each chunk in half)
- 1/2 Gala or Fuji apple, chopped into bite-sized pieces
- 1/2 cup raisins
- 1 1/2 tsp. pineapple juice from can
To toast walnuts, place in small skillet over medium-high heat and stir frequently for 2-3 minutes until lightly browned. Immediately transfer to small dish and set aside.
In large bowl, mix together mayonnaise, yogurt, vinegar and sugar. Add handful of shredded carrots to mixture, cover with wet ingredients; repeat until whole bag of carrots has been added.
Add pineapple and apple chunks and add to carrots. Add pineapple juice from can and raisins. Toss all ingredients together. Chill before serving. Just before serving, sprinkle with toasted walnuts.
Makes 10 servings.
Per 1/2 cup serving: 140 calories, 5 g total fat ( 2.5 g protein, 3 g dietary fiber, 97 mg sodium.
Published on October 3, 2013