LOWFAT Broccoli Salad

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* Exported from MasterCook *

 

Broccoli Salad

 

Recipe By :TriColor Diet by Martin Katahn

Serving Size : 8 Preparation Time :0:00

Categories : Salads

 

Amount Measure Ingredient -- Preparation Method

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3 cups broccoli flowerets

1/4 cup water

2 tablespoons nonfat mayonnaise -- or mayonnaise of choice

1 tablespoon fresh lemon juice

2 tablespoons nonfat yogurt

1/4 teaspoon chili powder

ground pepper -- to taste

1 small onion -- chopped

1/2 cup sunflower seeds -- or kernels

1/2 cup raisins

1/2 cup sliced mushrooms

 

1. In a microwave, cook the broccoli with the water, covered, on high, for 3

minutes. Drain well.

 

2. In a small bowl combine the mayonnaise, lemon juice, yogurt, chili powder,

and pepper.

 

3. Put the broccoli and remaining ingredients in a bowl, add the

mayonnaise/yogurt mixture, and stir well.

 

4. Chill.

 

8 servings.

 

VARIATIONS: Replace mushrooms with 1/2 cup diced carrots cooked along with the

broccoli for 3 minutes. Replace sunflower seeds with toasted pine nuts plus salt

to taste (1/4-tsp).

 

Copyright:

" © 1996 Katahn Associates ISBN039303920X "

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Per Serving (excluding unknown items): 98 Calories; 5g Fat (38.7% calories from

fat); 4g Protein; 13g Carbohydrate; 2g Dietary Fiber; trace Cholesterol; 61mg

Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 1/2 Fruit; 0

Non-Fat Milk; 1 Fat; 0 Other Carbohydrates.

 

NOTES : If you are one of those persons for whom fresh broccoli has an

off-putting, grating feel when you bite into it, I think you will find that

brief cooking in the microwave will change all that yet leave enough crunch to

give this vegetable exactly the right texture. Once you try it, you may want to

include briefly microwaved broccoli (or cauliflower) in many of your salads.

(The brief cooking helps release some of broccoli's most healthful

phytochemicals.)

 

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0

 

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