Recipe of the Week: Get Ready for Summer Veggie Salads!

17 05 2013
Cathy Shaw

Cathy Shaw

I don’t know about you, but this wonderful spring weather has me in the mood for breaking out some of my summer recipes! I am historically a salad lover- the more fresh veggies I can pile in a bowl together, the better. After a while however, I long for something different than the same old salad greens topped with the usual suspects like raisins, feta, walnuts, and balsamic dressing. What’s great about spring and summer is that there is a much larger variety of fresh, local veggies to pick from. I like to pull together cold salads made of a variety of ingredients such as broccoli and cauliflower, tomatoes and cucumber, and fresh green beans with a variety of healthy seasonings. Salad recipes are easily modified to reduce fat and calories, simply by using lower fat ingredients to season with. When a creamy dressing is needed, try things like fat free sour cream, light or fat free cream cheese, light or fat free mayo or miracle whip, or plain fat free yogurt or Greek yogurt. When using oils for dressing, use heart healthy options such as olive, canola or peanut oils and reduce the amount you use (often, we can reduce the amount of oil by ½ when we are making a vegetable salad). This recipe for Fresh Broccoli Salad is one of our family favorites and just the thing to pair with grilled chicken or flank steak….Enjoy!

Fresh Broccoli Salad

6 cups fresh broccoli florets

1 can (8oz) sliced water chestnuts, drained

½ c dried cranberries

¼ c chopped red onion

¾ c reduced fat mayo

¾ c fat free plain yogurt (may use fat free Greek yogurt if you like)

1 ½ tsp sugar (may substitute Splenda)

1 ½ tsp cider vinegar

1 ½ tsp Dijon mustard

¼ tsp salt

1/8 tsp pepper

¼ c slivered almonds, toasted

Directions

In a large bowl, combine broccoli, water chestnuts, cranberries and onion.

In a small bowl, whisk the mayo, sugar or splenda, vinegar, mustard, salt and pepper. Pour over salad; toss to coat. Just before serving, sprinkle with almonds.

Nutrition Facts: ¾ c= 144 cal, 8g fat, 1g sat fat, 7mg cholesterol, 272mg sodium, 16g carb, 3g fiber, 3g protein.

You can play with the dressing a bit to suit your taste. Mustard is optional, and you may decide to add more or less vinegar to taste. You can also change the proportion of mayo and yogurt (more yogurt, less mayo) to suit your taste- this can also reduce fat and calorie content.

Remember your food safety rules if you use it for an outdoor picnic!!!

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