Broccoli salad given healthful tweak
A particular broccoli salad has been popular at summer picnics and pool parties for decades. Variations abound, but it typically has both sweet and savory elements, a nutty crunch, and a rich, creamy dressing.
It also typically happens to contain more bacon and mayonnaise by weight than broccoli and often a lot of sugar, almost as if mocking the word “salad.”
This recipe achieves a similar taste in a much better-for-you way. It starts with broccoli florets (which are blanched to make them optimally tender) and features toasted nuts, raisins and red onion — just like the classic. But instead of a sugar-sweetened, mayonnaise-heavy dressing, Greek yogurt, mixed with mayonnaise and sweetened lightly with honey, provides a lusciously creamy base Better broccoli salad
in a lighter, more healthful way. And instead of bacon, chopped sun-dried tomatoes add a savory, salty element.
BETTER BROCCOLI SALAD
Makes 4 servings
5 cups bite-size (about 1-inch)
broccoli florets
¼ cup unsalted hulled
sunflower seeds
½ cup plain low-fat Greek
yogurt
¼ cup mayonnaise
1 tablespoon apple-cider vinegar 1 tablespoon honey ¼ teaspoon salt teaspoon freshly ground black pepper
¼ cup raisins
3 tablespoons finely chopped sun-dried tomatoes (oil packed, or vacuum-packed and rehydrated in warm water) 3 tablespoons finely chopped red onion
Bring a large pot of water to a boil over high heat. Fill a mixing bowl with water and ice cubes.
Add the broccoli to the pot; once the water returns to a boil, cook for about 2 minutes until the broccoli has softened slightly but is still bright green and crisp. Drain and transfer immediately to the ice-water bath to cool and to help preserve its color. Drain the broccoli in a colander until dry.
Toast the sunflower seeds in a dry skillet over medium-high heat, stirring frequently for about 3 minutes, until fragrant and lightly browned. Transfer to a dish to cool.
Stir together the yogurt, mayonnaise, vinegar, honey, salt and pepper in a large bowl. Add the broccoli, raisins, sun-dried tomatoes and red onion, tossing gently to incorporate. Cover and refrigerate for at least one hour, and up to three days.
Stir in the toasted sunflower seeds just before serving.
PER SERVING: 260 calories,
8 g protein, 21 g carbohydrates, 2 g fiber, 11 g sugar, 18 g fat (3 g saturated), 10 mg cholesterol, 190 mg sodium