Active Time: 20 minutes Total Time: 20 minutes Servings: 4 Serving Size: 1 cup each
1/3 cup crumbled feta cheese 1/4 cup nonfat plain yogurt 1 Tbsp lemon juice 1 clove garlic, minced 1/4 tsp freshly ground pepper 8 oz broccoli crowns, trimmed and finely chopped (about 3 cups) 1 7oz can chickpeas, rinsed 1/2 cup chopped red bell pepper
1. Whisk feta, yogurt, lemon juice, garlic and pepper in a medium bowl until combined.
2. Add broccoli, chickpeas and bell pepper; toss to coat. Serve at room temperature or chilled.
Make Ahead Tip: Cover and refrigerate for up to 1 day.
Servings: 4 Serving Size: 1 cup each Nutrition per Serving: 122 Calories, 3g Fat, 2g Sat, 1g Mono, 11mg Cholesterol, 7g Protein, 18g Carbs, 4g Fiber, 260mg Sodium, 324mg Potassium
Nutrition Bonus: Vitamin C (140% daily value), Vitamin A (50% dv), Folate (22% dv), Calcium (15% dv).
With soy yogurt in the ginger-accented dressing and roasted soy nuts atop the salad, you get a double dose of soy in this flavorful dish. Servings: 8 Servings Size: 1/2 cup
3 Tbsp light mayonnaise or salad dressing 2 Tbsp plain soy yogurt 1/4 tsp finely shredded lemon peel 2 tsp lemon juice 1/4 tsp grated fresh ginger 4 cups small broccoli and/or cauliflower florets 1/3 cup finely chopped red onion 1/4 cup dried cranberries 3 Tbsp roasted soy nuts
1. In a large bowl, stir together mayonnaise, soy yogurt, lemon peel, lemon juice, and ginger. Add broccoli, red onion, and cranberries. Toss to coat. Cover and chill for 1 to 24 hours. Just before serving, sprinkle with soy nuts.
Servings: 8 Servings Size: 1/2 cup Nutrition per Serving: 59 Calories, 3g Total Fat, 0g Saturated Fat, 0g Monounsaturated Fat, 1g Polyunsaturated Fat, 2mg Cholesterol, 54mg Sodium, 2g Protein, 8g Carbs, 2g Fiber, 4g Total Sugar
Vitamin A (DV%) 0 Vitamin C (DV%) 69 Calcium (DV%) 3 Iron (DV%) 3
Servings: 6 Serving Size: 1 1/3 cups each Active Time: 40 minutes Total Time: 1 hour
1 1/2 lb boneless, skinless chicken breasts, trimmed OR 3 cups shredded cooked chicken breast (skip Step 1) 4 cups broccoli florets 1 1/2 lb medium tomatoes 2 tsp PLUS 3 Tbsp extra-virgin olive oil, divided 1 tsp salt 1 tsp freshly ground pepper 1/2 tsp chili powder 1/4 cup lemon juice
Place chicken in a skillet or saucepan and add enough water to cover; bring to a simmer over high heat. Cover, reduce heat and simmer gently until the chicken is cooked through and no longer pink in the middle, 10 to 12 minutes. Transfer to a cutting board. When cool enough to handle, shred with two forks into bite-size pieces.
Bring a large pot of water to a boil, add broccoli and cook until tender, 3 to 5 minutes. Drain and rinse with cold water until cool.
Meanwhile, core tomatoes and cut in half crosswise. Gently squeeze out seeds and discard. Set the tomatoes cut-side down on paper towels to drain for about 5 minutes.
Place a large heavy skillet, such as cast-iron, over high heat until very hot. Brush the cut sides of the tomatoes with 1 teaspoon oil and place cut-side down in the pan. Cook until charred and beginning to soften, 4 to 5 minutes. Brush the tops lightly with another 1 teaspoon oil, turn and cook until the skin is charred, 1 to 2 minutes more. Transfer to a plate to cool. Do not clean the pan.
Heat the remaining 3 tablespoons oil in the pan over medium heat. Stir in salt, pepper and chili powder and cook, stirring constantly, until fragrant, about 45 seconds. Slowly pour in lemon juice (it may splatter), then remove the pan from the heat. Stir to scrape up any browned bits.
Coarsely chop the tomatoes and combine them in a large bowl with the shredded chicken, broccoli and the pan dressing; toss to coat.
Make Ahead Tip: Cover and refrigerate for up to 2 days. Add more lemon and salt, if needed, just before serving.
A picnic favorite, this salad combines broccoli, water chestnuts, cranberries and just a little bacon for delicious results. Our version has plenty of creaminess without all the fat. Make it once and it will become a regular on your backyard barbecue menu. Servings: 6 Serving Size: 1 scant cup each ACTIVE TIME: 20 minutes TOTAL TIME: 20 minutes EASE OF PREPARATION: Easy
1 clove garlic, minced 1/4 cup low-fat mayonnaise 1/4 cup reduced-fat sour cream 2 tsp cider vinegar 1 tsp sugar 4 cups finely chopped broccoli crowns (see Tip) 1 8oz can sliced water chestnuts, rinsed and chopped 3 slices cooked bacon, crumbled 3 Tbsp dried cranberries Freshly ground pepper to taste
Whisk garlic, mayonnaise, sour cream, vinegar and sugar in a large bowl. Add broccoli, water chestnuts, bacon, cranberries and pepper; stir to coat with the dressing.
Nutrition bonus: Vitamin C (70% daily value), Vitamin A (30% dv). 1 Carbohydrate Serving
Exchanges: 2 vegetable, 1 fat
TIP: Most supermarkets sell broccoli crowns, which are the tops of the bunches, with the stalks cut off. Although crowns are more expensive than entire bunches, they are convenient and there is considerably less waste.
MAKE AHEAD TIP: Cover and refrigerate for up to 1 day.
**Note: Consider leaving the honey out or use a suitable substitute... if you cannot use sweet things, like honey or sugars... I am diabetic so it is not suitable for me. I use a lot of plain non fat Greek yogurt. It is wonderful on many things! Take care, Gloria
Personally I like raisins..but cannot use them since they are too high glycemic for me... I substitute dry cranberries. Enjoy, Gloria
Raw Broccoli Salad - 11g Carbs, 2g Fiber, 7g Sugar
From: www.splenda.com Serves: 6 Prep Time: 10 Min
4 cups broccoli florets OR broccolini 1/4 cup red onion, minced 2 Tbsp SPLENDA No Calorie Sweetener, Granulated 2 Tbsp cider vinegar 2 Tbsp light mayonnaise 2 Tbsp sunflower seeds, roasted and salted 3 Tbsp seedless raisins
1. Discard broccoli stems and finely chop florets or broccolini. Set aside.
2. Place remaining ingredients in a medium mixing bowl. Mix well. Add broccoli florets or broccolini. Toss until coated. Chill until ready to serve.
Serves: 6 Nutrition per Serving: 60 Calories, 15 Calories from Fat, 2g Total Fat, 0g Saturated Fat, 0mg Cholesterol, 85mg Sodium, 11g Total Carbs, 2g Dietary Fiber, 7g Sugars, 3g Protein
Exchanges per Serving: 1 Vegetable, 1/2 Fat
Fitness Minutes: (52,206)
154 6/5/12 8:28 A
I hope chefgloria gives us some of her unique broccoli salad recipes. I have a head of broccoli and I think summer is the perfect time for cold salads! Thanks
Fitness Minutes: (11,285)
3,116 6/4/12 11:26 A
My go to place for recipes is all recipes. Just google it and it gives you anything you ask for. When you find one you like, you can change the serving size to what you want and it adjusts the ingredients accordingly.
The deli at work makes a great broccoli salad. All you see in it is broccoli florettes, sunflower seeds and dried cranberries. The dressing is still a mystery to me but it is tangy (vinegar!) and light white (maybe sour cream and/or mayo?).
I've been trying to con the recipe out of them for a year now. It is my veggi go-to standard when I'm at work!
Basically I'm looking for the dressing to go on the salad. I guess I'm not as interested in putting a lot of ingredients in as keeping the calorie count down. Having said that I guess extra veggies don't add much but things like raisins and nuts take the count up quickly. I so appreciate your getting back to me - there are so many way to do things I just wish I were more creative. Again thanks......................Naki
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