Broccoli salad recipe???

mclukey
mclukey Posts: 22
edited September 30 in Recipes
I really love the broccoli salad I get at my deli but the nutritional info is not good at all. Just wondering if anyone has a healthy version they make and could share with me! Thanks in advance :)

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Replies

  • jujudot
    jujudot Posts: 129 Member
    I don't have one......*bump* because I'd like one! :smile:
  • aippolito1
    aippolito1 Posts: 4,894 Member
    You could roll some broccoli around in greek yogurt and add some raisins and nuts. That would be yummy.
  • tyadrake
    tyadrake Posts: 107 Member
    I would be interested too, the recipe I used to make with both Broccoli & Cauliflower used a ton of Mayo and I don't think
    light mayo would give the same results.......
  • brattyworm
    brattyworm Posts: 2,137 Member
    Okay so here's kind of one. It comes from the Eating for Life cookbook with a small modification. Its called an Oriental Chicken Salad and it calls for coleslaw, but I absolutely abhor cole slaw so I use broccoli slaw instead and OMG its soooo tasty and really easy on cals too. Not sure if thats what you were looking for but..... there you go either way

    Ingredients
    1 lb cooked chicken breast meat, chopped
    1 16 oz bag of cole slaw mix (this is where I substitute the broccoi slaw)
    4 green onions, chopped
    2 Tbsp light sesame oil
    1/3 cup rice vinegar
    1/4 cup light soy sauce
    1/2 tsp ground ginger
    1 cup crispy chow mein noodles



    Directions
    Combine cooked chicken, coleslaw mix and green onions in a large bowl.
    In a small bowl, mix sesame oil, rice vinegar, soy sauce and ginger. Drizzle over chicken mixture and toss.
    Divide chicken salad into 4 portions. Top with crispy chow mein noodles.

    Number of Servings: 4


    thought i would add the nutrional info
    Nutritional Info
    Servings Per Recipe: 4
    Amount Per Serving
    Calories: 299.3
    Total Fat: 11.9 g
    Cholesterol: 65.7 mg
    Sodium: 1,277.8 mg
    Total Carbs: 18.5 g
    Dietary Fiber: 2.8 g
    Protein: 29.5 g
  • brickok
    brickok Posts: 117 Member
    I take broccoli, cauliflower, carrots, peppers and onions and chop them small and then add fat free Italian dressing and stir it up. Chill for a couple of hours.

    Or I have taken the broccoli slaw and added veggies to it along with either the fat free Itailian or fat free Ranch dressing.

    Both are low cal and very yummy

    Kim :)
  • cathyl3
    cathyl3 Posts: 67 Member
    Haven't tried it, but it sounds good!

    From Cookinglight.com:

    Ingredients (yield 8 servings, about 1 cup each)

    4 cups small broccoli florets (about 1 1/2 pounds)
    1 1/2 cups seedless green grapes, halved
    1 cup chopped celery
    1 cup raisins
    1/4 cup salted sunflower seed kernels
    1/3 cup light mayonnaise
    1/4 cup plain fat-free yogurt
    3 tablespoons sugar
    1 tablespoon white vinegar

    Preparation
    Combine the first 5 ingredients in a large bowl.
    Combine mayonnaise and remaining ingredients, stirring with a whisk. Pour dressing over broccoli mixture, and toss well. Chill for 1 hour.

    Nutritional Information
    Amount per serving
    Calories: 175
    Calories from fat: 29%
    Fat: 5.7g
    Saturated fat: 0.8g
    Monounsaturated fat: 1.4g
    Polyunsaturated fat: 3g
    Protein: 3.4g
    Carbohydrate: 31g
    Fiber: 3.5g
    Cholesterol: 4mg
    Iron: 1.2mg
    Sodium: 148mg
    Calcium: 55mg
  • mevalentina
    mevalentina Posts: 362 Member
    This is the one I use the most. It is so yummy and only 114 calories per 1 cup serving. It tastes even better after it has set in the fridge overnight. I also soak my raisins to reconstitute them before I add them in.

    1 lg. bunch of chopped fresh broccoli
    1 c. golden raisins
    1/2 c. red onions, diced
    3 oz. bacon, fried and crumbled
    1 c. sunflower seeds

    DRESSING:

    3 or 4 tbsp. sugar (or you could even substitute splenda to cut out more calories)
    1/2 c. low calorie mayonnaise
    1 tbsp. vinegar

    Clean, drain well, and break up broccoli into large bowl. Add the rest of the salad ingredients (raisins, onions, bacon, and sunflower seeds). Mix dressing ingredients and pour over salad. This reciepe makes approx. 6 servings
  • ljd0693
    ljd0693 Posts: 289 Member
    One of the best that I've had is:

    2 bunches of broccoli
    1 cup chopped green onion
    1 cup golden raisins or green grapes
    1 cup chopped walnuts
    1 cup baby carrots
    turkey bacon bits (optional)

    Pour Marzetti slaw dressing (lite or low fat) over mixture just before serving.
  • mclukey
    mclukey Posts: 22
    Thank you all so much for the responses. I can't wait to try some of these!!!!
  • PixiePerry
    PixiePerry Posts: 9 Member
    I have made it with light mayo and splenda. Does not taste much different, and less fat AND sugar!
  • SouLThinking
    SouLThinking Posts: 308 Member
    Recipe name Brocolli Salad
    Number of servings 4
    Serves people 4
    Ingredients Calories
    Eating Right Brocolli Cole Slaw, 1 container (12 oz ea.) 100
    Helmans - Lite Mayo, 2 Tablespoon 70
    Heinz - Distilled White Vinegar, 1 tbsp 2
    Splenda - Individual Packet, 2 packet 0
    Hormel - Real Bacon Pieces, 2 Tbsp 50
    Kraft Natural Shredded Cheese -
    Cheddar Mild 2% Milk Reduced Fat (Mse), 1/4 cup 45
    Red Onion - Red Onions (Chopped), 1/4 c 12

    Total: 279
    Per Serving: 70


    Add cherry tomatoes (I wish I liked them) 2 tomatoes per person (8 total adds only 6 cal per serving)
    add raisins (1/4 cup to whole recipe adds only 130 ..which brings your total with tomatoes to 109 per serving.
    Very tasty and very low cal. I love to add a couple dashes of tabasco sauce! It gives it a KICK

    I put everything in a zip lock bag and SHAKE !
  • texasrebel83
    texasrebel83 Posts: 40 Member
    My recipe is:

    4c. of chopped broccoli
    3 tbsp of fat free mayo
    2 tbsp of apple cider vinegar
    2 packets of Splenda
    2 tbsp of raisins
    2 tbsp of sliced almonds (or sunflower seeds)
    1/4c. of chopped red onion

    wisk the liquids together so it mixes well and then pour it over the broccoli, onion, raisins, and almonds, toss and then put it in the fridge to get cold. You can eat it immediately, but it tastes better if its cold.
  • teri1956
    teri1956 Posts: 221 Member
    That cooking light recipe is good. My family liked it better than the mayo-based version.
  • pearlymae
    pearlymae Posts: 100 Member
    BUMP, WILL NEED TO TRY A COUPLE OF THESE, thanks for asking.
  • Mandakat17
    Mandakat17 Posts: 105
    bump
  • sarahsmom89
    sarahsmom89 Posts: 14
    I use a package of broccoli slaw, add grape tomatoes for color (and taste). I break up the ramen from a package of ramen noodles, toast them with almonds and add to the slaw and tomatoes (you can add other veggies if you like.) The dressing is rice wine vinegar (about 1/4 c, t sugar substitute, the flavor packet from theramen (chicken) and a t sesame oil.Add before serving. Serve cold - Get lots of raves! (black sesame seeds add a little pizzaz as well)

    Also, my favorite recipe for cauliflower or broccoli (or both together) is to stir fry in 1 T veg oil and 1t sesame oil with diced onions. Sometimes I add mushrooms as well. Sautee until done (bright in color and softer, but still crisp.) Never had any leftovers.
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