Broccoli Salad
This colorful salad, dressed with a creamy sweet-and-sour dressing, is a delicious way to eat broccoli, one of Mother Nature’s most healthful foods. Broccoli, and particularly broccoli sprouts, is an excellent source of the cancer-fighting antioxidant sulforaphane.
Ingredients
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Meal/Course
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Main Ingredient
Cooking Method
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Serves 4
2 medium broccoli crowns with stalks
1/2 cup grated carrots
1/2 cup raisins
2-3 green onions, thinly sliced
1/4 cup dried cranberries
1/4 cup seasoned rice vinegar
3 T fat-free or low-fat vegan mayonnaise*
1 T sugar or agave nectar
1/4 tsp ground black pepper (optional)
1/2-1 cup broccoli sprouts (optional)
Methods/steps
Cut the broccoli crowns into bite-size florets. Peel the broccoli stems and cut them into bite-size pieces. Transfer to a salad bowl and add the carrots, raisins, green onions, and cranberries. Toss gently.
Combine the vinegar, mayonnaise, sugar, and pepper in a small bowl. Pour over the broccoli mixture and toss until evenly distributed. Let stand for about 30 minutes before serving to allow the flavors to blend.
Top each serving with one-quarter of the broccoli sprouts if desired.
Stored in a covered container in the refrigerator, leftover Broccoli Salad will keep for up to 3 days.
PER SERVING: 172 calories; 3.1 g fat; 0.4 g saturated fat; 16.4% calories from fat; 0 mg cholesterol; 3.5 g protein; 36.1 g carbohydrate; 26.5 g sugar; 3.7 g fiber; 361 mg sodium; 62 mg calcium; 1.3 mg iron; 70 mg vitamin C; 1457 mcg beta-carotene; 2 mg vitamin E
Combine the vinegar, mayonnaise, sugar, and pepper in a small bowl. Pour over the broccoli mixture and toss until evenly distributed. Let stand for about 30 minutes before serving to allow the flavors to blend.
Top each serving with one-quarter of the broccoli sprouts if desired.
Stored in a covered container in the refrigerator, leftover Broccoli Salad will keep for up to 3 days.
PER SERVING: 172 calories; 3.1 g fat; 0.4 g saturated fat; 16.4% calories from fat; 0 mg cholesterol; 3.5 g protein; 36.1 g carbohydrate; 26.5 g sugar; 3.7 g fiber; 361 mg sodium; 62 mg calcium; 1.3 mg iron; 70 mg vitamin C; 1457 mcg beta-carotene; 2 mg vitamin E
Additional Tips
*Or, make your own mayonnaise. Watch How to Make Tofu Mayo.
Katherine's Tips: 1) Double the amount of dressing. 2) For more tender broccoli, par-boil it before adding to the salad.
To view all of the current Food for Life Cooking and Nutrition Class locations, please visit:
http://www.cancerproject.org/classes
http://www.cancerproject.org/classes
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Created by Lester
Curry means "sauce" and is typically a blend of several spices. Use this blend in your favorite curry dishes.
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