Sunday, August 4, 2013

Baked beans and slaw dogs get a healthy makeover!

I'm not sure what it is that makes a slaw dog so gosh darn delicious, separate the two and you have completely lost my interest, put them together and you have the perfect combo of warm savory goodness with crisp, cool, and refreshing crunch! I had to give these bad boys a healthy make over. You might remember me using broccoli slaw before for the Asian Ramen Salad I am a huge fan of this stuff, it's so versatile and I feel like it classes up regular old coleslaw.

How to make this meal healthy:
1. Switch out your potato rolls for a whole wheat, you'll up the fiber, protein, and vitamins.
2. Consider swapping your mystery meat dog for a Smartdog or if that's too much of a change for ya, at least go for something like this
3. Instead of a cabbage based slaw go for broccoli slaw. If you make your own slaw dressing, try to balance out the mayo with nonfat sour cream, it will taste the same but will contain less fat per serving.
4. Try making your own bbq sauce and adding lentils instead of beans, beans are good for you too, but lentils are slightly lower in fat and higher in both protein and fiber.

Broccoli Slaw

serves 4-5

1 package of broccoli slaw, raw
1/2 cup mayonnaise
1/3 cup nonfat sour cream
1 TBS white vinegar
1/2 tsp white pepper
1/2 tsp salt
1 TBS sugar
1/2 tsp dried yellow mustard


1.Mix together and toss. Adjust seasoning to your liking - add more sugar for sweetness and/or vinegar for a more tangy slaw

Lentil "Baked Beans" with caramelized onions

2 cups cooked lentils (withheld)
1 onion, sliced thin and cooked down until caramelized
1 1/2 cups ketchup
3/4 cup water
1/4 cup apple cider vinegar
4 tablespoons light brown sugar
4 tablespoons sugar
1/2 tablespoon fresh ground black pepper
1/2 tablespoon onion powder
1/2 tablespoon ground mustard
1 tsp lemon juice
1 TBS Worcestershire sauce
2 tsp liquid smoke

In a medium saucepan, combine all ingredients EXCEPT LENTILS. Taste and adjust if need be. Bring mixture to a boil, reduce heat to simmer. Cook uncovered, stirring frequently, for 1 hour 15 minutes. Add lentils when sauce is complete

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