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Irene’s Winter Salad

:  January/February 2011

Your rating: None Average: 4.4 (5 votes)

Steamed broccoli and cauliflower florets tossed with a tangy lemon dressing is a great alternative to a green salad or steamed vegetable side dish.


Irene’s Winter Salad Recipe

Makes: 6 servings, about 1 cup each

Active Time:

Total Time:

Nutrition Profile

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

View Our Nutrition Guidelines »

Ingredients

  • 4 cups bite-size broccoli florets
  • 4 cups bite-size cauliflower florets
  • 1/2 cup water
  • 1/3 cup lemon juice
  • 2 tablespoons extra-virgin olive oil
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon dried oregano
  • 1/2 teaspoon sugar
  • 1/2 teaspoon salt
  • 1/2 cup quartered pitted Kalamata olives
  • 1/4 cup chopped soft sun-dried tomatoes (see Tip)

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Preparation

  1. Place broccoli, cauliflower and water in a large microwave-safe bowl. Cover and cook on High until just tender, about 4 minutes. (Alternatively, steam over 1 inch boiling water in a large saucepan fitted with a steamer basket until just tender, about 4 minutes.) Drain.
  2. Mix lemon juice, oil, garlic powder, oregano, sugar and salt in another large bowl. Add the vegetables and toss to combine. Let marinate in the refrigerator, stirring once or twice, for 20 minutes.
  3. Stir in olives and tomatoes. Serve, drizzling with any dressing left in the bowl.

Tips & Notes

  • Tip: Look for soft (not packed in oil) sun-dried tomatoes in the produce section of most supermarkets. If you can only find dry (and hard) sun-dried tomatoes, soak them in boiling water for about 20 minutes before using.

Nutrition

Per serving: 117 calories; 8 g fat ( 1 g sat , 6 g mono ); 0 mg cholesterol; 10 g carbohydrates; 0 g added sugars; 3 g protein; 3 g fiber; 461 mg sodium; 466 mg potassium.

Nutrition Bonus: Vitamin C (143% daily value), Vitamin A (29% dv), Folate (20% dv).

Carbohydrate Servings: 1/2

Exchanges: 1 vegetable, 2 fat


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Recipe Categories

Style/Theme
Vegan
Vegetarian
Budget
Entertaining, casual
Everyday favorites
Ease of Preparation
Easy
Type of Dish
Salad, side/appetizer
Side dish, vegetable
Total Time
45 minutes or less
Servings
6
Ethnic/Regional
American
Preparation/ Technique
Marinate/Rub
Microwave
Steam
Health & Diet Considerations
Diabetes appropriate
Low calorie
Low carbohydrate
Low cholesterol
Low saturated fat
Heart healthy
Healthy weight
High fiber
Gluten free
Meal/Course
Dinner

Season
Spring
Summer
Fall
Winter
Publication
January/February 2011
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