Creamy Broccoli Salad with Almonds

5 Reviews
100% would make this recipe again

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Preparation : 20 min Cooking : 5 min
240 calories/serving

Ingredients

1/2 red onions, minced 80 g
4 1/2 cups broccoli, cut into florets 550 g
1 pinch salt [optional] 0.2 g
4 tbsp yogurt, plain, 2% 60 g
2 tbsp lemon juice, freshly squeezed 3/4 lemon
4 tbsp extra virgin olive oil 60 mL
1/4 cup flaked almonds 18 g
1/2 cup grapes 50 g
40 g blue cheese, crumbled
ground pepper to taste [optional]

Method

  1. Thinly slice the onion, then soak it in a small bowl, filled with water and a few drops of vinegar. Set aside while preparing the rest of the salad or leave it overnight in the refrigerator. This makes the raw onion easier to digest and crispier.
  2. Prepare the broccoli: wash and cut off the florets. Peel off any though skin of the stalks and cut them into small pieces. Blanch them in salted boiling water until crisp-tender (al dente), about 4 min. Drain well, then set aside.
  3. Add the yogurt, lemon juice and oil to a bowl then mix well. Add the brocoli, onion, almonds and grapes then toss well. Season with pepper to taste, add the crumbled cheese and serve.

Nutrition Facts Table

per 1 serving (160 g)

Amount

% Daily Value

Calories

240

Fat

20 g

30 %

Saturated 4.1 g
+ Trans 0 g

20 %

Cholesterol

10 mg

Sodium

180 mg

8 %

Carbohydrate

12 g

4 %

Fibre

3 g

11 %

Sugars

6 g

Net Carbs

9 g

Protein

7 g

Vitamin A

20 %

Vitamin C

131 %

Calcium

12 %

Iron

7 %
More info

Claims

This recipe is :
Free  :
Added Sugar
Excellent source of  :
Folacin, Vitamin C, Vitamin E, Vitamin K
Good source of  :
Manganese, Potassium, Vitamin A
Source of  :
Calcium, Copper, Fibre, Iron, Magnesium, Niacin, Pantothenic Acid, Phosphorus, Selenium, Vitamin B1, Vitamin B12, Vitamin B2, Vitamin B6, Zinc
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Fruits 0
Vegetables 1
Milk and Alternatives 0
Meat and Alternatives ½
Fats 4
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

5 Reviews (5 with rating only) 100% would make this recipe again

My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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