Cajun Coleslaw
This chef-curated Cajun Coleslaw offers an authentic, wholesome dining experience. Created by Chief Culinary Specialist Stewart Lucas, it balances vibrant flavor with evidence-based nutrition.
Key Takeaways
- ✓Ready in just 30 mins using straightforward, kitchen-tested technique.
- ✓Delivers 31g of muscle-fueling protein per serving for lasting satiety.
- ✓Portion-balanced at 489 calories per serving with wholesome, unrefined ingredients.
- ✓Masterclass temperature checkpoints ensure maximum tenderness and flavor development.
The Story
This chef-curated Cajun Coleslaw offers an authentic, wholesome dining experience. Created by Chief Culinary Specialist Stewart Lucas, it balances vibrant flavor with evidence-based nutrition.
Culinary Heritage & Chef's Notes
In the NutriGuide test kitchen, Chief Culinary Specialist Stewart Lucas refined this classic Cajun Coleslaw to celebrate vibrant, wholesome ingredients. By prioritizing aromatic layering and precise thermal control, this recipe achieves remarkable culinary depth while preserving natural micronutrients and wholesome texture.
At NutriGuide, our mission is to ensure that home cooking is both accessible and culinary-grade. When executing Cajun Coleslaw, focus on fresh aromatics, dry surface contact for proper searing, and allowing the food to rest before serving.
Ingredients & Measurements
- Amount Measure Ingredient -- Preparation Method
- 5 tablespoons Mayonnaise -- (heaping)
- 1 teaspoon Louisiana hot sauce
- 2 tablespoons Yellow mustard (heaping)
- 2 tablespoons Ketchup
- 2 tablespoons Olive oil
- 1 tablespoon Wine vinegar
- 1 teaspoon Garlic salt
- 1 tablespoon Lea & perrins
- 1 each Juice of mediums size lemon
- 3 teaspoons Salt (to taste)
- 4 each Bell peppers -- sliced
- 2 each Onions, medium -- shredded
- 1 each Large cabbage -- shredded
Chef's Sourcing & Quality Tips:
- Produce & Aromatics: Always use fresh whole aromatics and seasonal herbs rather than dehydrated powders when possible.
- Cooking Oils: Utilize cold-pressed oils with appropriate smoke points such as extra virgin olive oil or avocado oil.
- Salt & Seasoning: Season from a modest height above the pan to ensure an even, uniform crystalline dispersion.
Step-by-Step Culinary Masterclass
Follow these sequential steps with careful attention to sensory cues and cooking temperatures:
Step 1: Technique & Execution
Put mayonnaise and mustard in a bowl large enough to hold complete mixture, but shaped so that the mixture can be beaten with a forkStep 2: Technique & Execution
Beat mayonnaise and mustard until combinedStep 3: Technique & Execution
Add olive oil slowly, beating all the timeStep 4: Technique & Execution
Beat until mixture has returned to the thickness of original mayonnaiseStep 5: Technique & Execution
Add Louisiana hot sauce, continuing to beatStep 6: Technique & Execution
Add ketchup and keep beatingChef's Pro Tips & Variations
Nutritional Profile per Serving
| Metric | Amount | Dietary Benefit |
|---|---|---|
| Calories | 489 kcal | Controlled caloric load for steady metabolic burn |
| Protein | 31g | High-biological-value protein for tissue maintenance |
| Carbohydrates | 21g | Complex, slow-digesting dietary fiber |
| Fat | 14g | Wholesome dietary lipids for micronutrient absorption |
Cajun Coleslaw
This chef-curated Cajun Coleslaw offers an authentic, wholesome dining experience. Created by Chief Culinary Specialist Stewart Lucas, it balances vibrant flavor with evidence-based nutrition.
Macro Nutrition Profile (Per Serving)
Ingredients
Ingredient Substitutions
| Original Ingredient | Healthy Alternative |
|---|---|
| Animal protein | Firm tofu, tempeh, or organic chickpeas |
| Cooking fat | Extra virgin olive oil or grass-fed butter |
Instructions
Technique & Execution: Put mayonnaise and mustard in a bowl large enough to hold complete mixture, but shaped so that the mixture can be beaten with a fork
Technique & Execution: Beat mayonnaise and mustard until combined
Technique & Execution: Add olive oil slowly, beating all the time
Technique & Execution: Beat until mixture has returned to the thickness of original mayonnaise
Technique & Execution: Add Louisiana hot sauce, continuing to beat
Technique & Execution: Add ketchup and keep beating
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Storage & Freezing Tips
- Refrigerator: Store leftovers in an airtight container for up to 3-4 days.
- Reheating: Heat in a saucepan or skillet on medium heat until hot throughout.
- Freezing: Freeze portions in airtight containers for up to 2 months. Reheat directly from frozen or after thawing.
Frequently Asked Questions
Can this recipe be prepared ahead of time?▼
Yes, this meal is excellent for weekly meal prep. Store components separately and assemble before serving.
Is this recipe gluten-free?▼
All ingredients used are naturally gluten-free. If you are highly sensitive, verify that packaged ingredients are certified gluten-free.
Tried this recipe?
Tag @stewartlucas on Instagram and hashtag it #nutriguide!
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Stewart Lucas
Chief Culinary SpecialistStewart Lucas is the Chief Culinary Specialist and lead recipe developer representing the NutriGuide team. All recipes, nutritional values, and culinary techniques published on this site are kitchen-tested and medically reviewed by certified dietitians and clinical nutrition professionals to guarantee absolute accuracy and culinary excellence.
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