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broccoli salad



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SUNRISE14
Posts: 5,216
6/7/12 10:16 A

I love broccoli and appreciate this topic ! emoticon



MARCOSMASTER
SparkPoints: (39,860)
Fitness Minutes: (45,087)
Posts: 144
6/6/12 12:36 P

What awesome broccoli salad recipes, can't wait to get started Thanks so much!! emoticon



CHEFGLORIA1030
Posts: 97
6/5/12 11:27 A

I love feta, but is is salty... so if you are on a low sodium diet you may want to skip this recipe unless you can think of something to substitute that you know you can use!
Take care, Gloria


Broccoli Salad with Creamy Feta Dressing - 18g Carbs, 4g Fiber

From: Eating Well - September/October 2007

Finely chopped raw broccoli is tender and mild--here it's tossed with a creamy dressing, meaty chickpeas and sweet bell pepper.

Nutrition Profile - - Diabetes appropriate | Low calorie | Low carbohydrate | Low cholesterol| Low saturated fat | Low sodium | Heart healthy | Healthy weight | High fiber | Gluten free

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).

1 Carbohydrate Serving

Exchanges: 1 starch, 1 vegetable, 1/2 fat



CHEFGLORIA1030
Posts: 97
6/5/12 11:25 A

Be sure to use Low Fat or Non Fat cheese, mayonnaise and sour cream.
Take care, Gloria


Broccoli Salad - 2.6g Carbs

From: Splendid Low-Carbing, a National best seller by Jennifer Eloff
(www.low-carb.us)

This is a nice salad to serve with a summer barbecue. It also makes a wonderful addition to a summer picnic. Double the recipe to serve more people.
Servings: 6

Salad
3 cups broccoli florets, chopped
1/2 cup salted sunflower seeds, (Optional)
1/4 cup chopped red onion
1/4 cup grated Cheddar OR Monterrey Jack Cheese

Mayonnaise Dressing
1/2 cup mayonnaise
1/4 cup sour cream
1 Tbsp SPLENDA Granular
1 Tbsp lemon juice

Steam broccoli florets about 3 minutes or place broccoli in a casserole dish, pour some water in the dish, replace lid and nuke 3 minutes; drain. Chill broccoli while preparing dressing.

Mayonnaise Dressing: In small bowl, combine mayonnaise, sour cream, SPLENDA Granular and lemon juice.

Assembly: In casserole dish, combine broccoli, sunflower seeds (if using), red onion and Cheddar or Monterrey Jack cheese. Stir in mayonnaise dressing. Serve well-chilled.

Servings: 6
Nutrition per Serving: 172.5 Calories, 16.9g Fat, 2.4g Protein, 2.6g Carbs



CHEFGLORIA1030
Posts: 97
6/5/12 11:21 A

I try to avoid soy due to health issues. I substitute another kind of heart healthy nut, as well as plain non fat Greek yogurt. Take care, Gloria

Gingered Lemon Broccoli Salad - 8g Carbs, 2g Fiber, 4g Sugar

From: www.diabeticlivingonline.com

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

Diabetic Exchanges: 1/2 Vegetables, 1/2 Fat

Edited by: CHEFGLORIA1030 at: 6/5/2012 (11:29)


CHEFGLORIA1030
Posts: 97
6/5/12 11:18 A

Oh, yum, knowing how good this is.. and having fresh garden tomatoes... sure would like this for lunch today! Take care, Gloria

Chicken, Charred Tomato and Broccoli Salad - 8g Carbs, 3g Fiber

From: Eating Well - June/July 2006

This simple but substantial main-course salad gets its goodness from smoky skillet-blackened tomatoes and a dressing prepared right in the pan—maximizing all the flavor from the tomatoes.

NUTRITION PROFILE - - Diabetes appropriate | Low calorie | Low carbohydrate | Low cholesterol Low saturated fat | Low sodium | Heart healthy | Healthy weight | High potassium

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.

Servings: 6
Serving Size: 1 1/3 cups each
Nutrition per Serving: 231 Calories, 11g Fat, 2g Sat, 8g Mono, 60mg Cholesterol, 24g Protein, 8g Carbs, 3g Fiber, 460mg Sodium, 619mg Potassium

Nutrition Bonus: Vitamin C (110% daily value), Vitamin A (50% dv), Selenium (30% dv), Potassium (18% dv)
1 Carbohydrate Serving

Exchanges: 1 1/2 vegetable, 3 very lean meat, 2 fat



CHEFGLORIA1030
Posts: 97
6/5/12 11:15 A

I love Eating Well recipes..... they focus on nutrition! This is a favorite... minus the sugar! Take care, Gloria

Broccoli-Bacon Salad - 12g Carbs, 3g Fiber

From: Eating Well Magazine May/June 2009

NUTRITION PROFILE: Low Calorie | Low Carb | Low Sodium | Low Cholesterol | Low Sat Fat | Heart Healthy | Diabetes Appropriate | Healthy Weight

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.

Servings: 6
Serving Size: 1 scant cup each
Nutrition per Serving: 89 Calories, 4g Fat, 1g Sat, 1g Mono, 8mg Cholesterol, 4g Protein,
12g Carbs, 3g Fiber, 200mg Sodium, 193mg Potassium

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.



CHEFGLORIA1030
Posts: 97
6/5/12 11:10 A


I cannot use aspartame, it has odd effects on me! So I use either Splenda or stevia (I like Truvia). Use a sweetener that works for you... if you think you need this sweet! Take care, Gloria

Crunchy Broccoli Salad - 6g Carbs, 2g Fiber

From: www.diabetesselfmanagement.com
Preparation time: 30 minutes

1 bunch fresh broccoli (approximately 1 lb)
5 green onions, finely chopped
1/2 cup finely shredded fat-free mozzarella cheese
5 strips turkey bacon, crisply cooked then crumbled
1/3 cup light mayonnaise (not salad-dressing-type mayonnaise)
1/3 cup fat-free mayonnaise (not salad-dressing-type mayonnaise)
4 packets acesulfame-K sweetener (such as Sweet One)
2 Tbsp white vinegar

Remove stalks from broccoli and discard. Cut broccoli crowns into small florets. In a bowl, combine broccoli florets, green onions, cheese, and crumbled bacon. Set aside.

In a separate bowl, whisk together light mayonnaise, fat-free mayonnaise, sweetener, and vinegar. Pour over broccoli mixture and toss well to coat. Serve immediately.

Yield: 5 1/2 cups
Serving Size: 1 cup
Nutrition per Serving: 119 Calories, 7g Fat, 1g Saturated Fat, 8g Protein, 449mg Sodium,
6g Carbs, 2g Fiber

Exchanges per serving: 1 vegetable, 1 lean meat, 1 fat
Carbohydrate choices: 1/2



CHEFGLORIA1030
Posts: 97
6/5/12 11:07 A

**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

Cheesy Layered Broccoli Salad - 19.6g Carbs, 1.4g Fiber

From: www.meatlessmonday.com

Broccoli, cranberries, red onion and some dairy good yogurt dressing and cheese make this a delicious, healthy lunch.
Servings: 6

6 cups broccoli florets, chopped
1 small red onion, very thinly sliced
2/3 cup dried cranberries or raisins
3 Tbsp honey **Note
1/2 cup plain fat-free yogurt
2 Tbsp cider vinegar
2 Tbsp fat free mayonnaise
1 1/2 cups light cheddar cheese, grated
1/4 cup unsalted sunflower seeds or walnut, chopped
2 Tbsp vegetarian bacon, cooked and crumbled into pieces (optional)

In a large serving bowl layer broccoli, onion and cranberries.

To make dressing mix honey, yogurt, vinegar and mayonnaise together
in small bowl.

Drizzle dressing over the layered salad.

Cover and refrigerate until ready to serve.

Sprinkle with fake bacon pieces and sunflower seeds just before
serving.

Servings: 6
Nutrition per Serving: 193 calories, 8.1g total fat, 2.2g saturated fat, 1.4g dietary fiber, 13.2g protein, 19.6g carbohydrate, 8mg cholesterol, 316mg sodium

**Note: Consider leaving this out or use a suitable substitute.
Take care, Gloria



CHEFGLORIA1030
Posts: 97
6/5/12 11:04 A

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



MARCOSMASTER
SparkPoints: (39,860)
Fitness Minutes: (45,087)
Posts: 144
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



RIET69
SparkPoints: (47,087)
Fitness Minutes: (11,285)
Posts: 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.



PATHFINDER52
Posts: 613
6/4/12 8:41 A

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!



NAKIOMA
Posts: 2,906
6/2/12 6:43 P

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



SNOOPY1960
Posts: 1,680
6/2/12 2:16 P

Here is my low cal version.....

BROCCOLI SALAD

1 1/2 cups fresh broccoli florets
3/4 cup shredded low fat Cheddar cheese
4 turkey bacon strips, cooked and crumbled
1/4 cup finely chopped onion
3 tablespoons low fat mayonnaise
2 tablespoons white vinegar
1 tablespoon sugar


In a bowl, combine the broccoli, cheese, bacon and onion.

In another bowl, whisk the mayonnaise, vinegar and sugar. Pour over broccoli mixture and toss to coat. cover and refrigerate for at least 1 hour before serving





CHEFGLORIA1030
Posts: 97
6/1/12 7:42 P

Besides broccoli what other ingredients are you wanting in it? Or not in it? I have several!




NAKIOMA
Posts: 2,906
6/1/12 1:08 P

Anyone have a sparks version of this old favorite. I haven't been able to find one anywhere.............................thank
s...................naki



 
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