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This broccoli salad has a delightful tangy light dressing that is slightly sweet.
Carrots have had a real bad rap in the low-carb world ever since the late great Dr. Atkin was against the vegetable. The fact is unless you plan on eating a boat load of carrots, it can fit into a low-carb diet. We eat low-carb carrot cakes, right? Carrots are incredibly healthy to consume, being high in beta-carotene which the body converts into vitamin A which is good for one's eyes. They are also high in potassium, same as bananas and avocadoes. They contain B, C, K, E vitamins and several minerals.
Besides that people tend to key on the glycemic index when it is really the glycemic load that one should be looking at and the glycemic load for carrots is low. Eating raw carrots versus cooked carrots is probably a little better, but for much older folks it is better to eat softer, grated carrots; thinking of teeth here folks.
Broccoli salad is one of the most versatile salads, as you can use all kinds of add ins like sunflower seeds or smoky nuts, whole almonds or walnuts. Red onion is another great add in. I love a bit of crunch with my broccoli salad. In this salad, I toss in the diced red pepper to give a bit of extra crunch. That said, my husband does not like the broccoli to be too crisp, so I cook it in boiling water for 2 to 3 minutes. Drain in colander and rinse with cold tap water to stop the cooking and keep the broccoli bright green. If you don’t mind extra crunchy broccoli, you can skip this step; just rinse the broccoli thoroughly and drain in a colander.
If you are making the broccoli salad ahead of time, you don't need to precook the broccoli as it will naturally soften in the dressing in the fridge, so that saves you an extra step. Pour the dressing over the broccoli salad and stir well. Taste to see if it needs something else. The flavor will deepen overnight. It is best to use very fresh broccoli when making broccoli salads. You can't use wilting or yellowing broccoli in a broccoli salad.
If you are a moderate low-carber or making the salad for guests, chopped apples go well with broccoli salad recipes. It makes a great side dish for many different entrees. Just remember to cut the broccoli into bite-sized pieces. Some people like to add a bit of honey to the dressing and you can use honey substitute. Broccoli salads are great for potlucks. Keep in an airtight container before serving. I used balsamic vinegar, but you could also use apple cider vinegar, if desired. This broccoli mixture is one of my favorites.
INGREDIENTS:
11/4 lbs chopped broccoli (566 g)
1 cup coarsely shredded carrot (250 ml)
1/3
cup thinly sliced onion (75 mL)
1 red pepper, finely chopped
6 slices bacon, cooked, chopped
1/2
cup Cheddar cheese cubes (125 mL)
Dressing:
2/3
cup mayonnaise (150 ml)
1/3
cup Greek yogurt, OR sour cream (75 mL)
2 tbsp Balsamic vinegar (30 mL)
(a nice-tasting one)
Liquid sweetener to equal 1 tbsp sugar (15 mL)
1/2
tsp salt (2 mL)
1/4
tsp black pepper (1 mL)
INSTRUCTIONS:
In
large pot in boiling water, cook broccoli 2 to 3 minutes. Drain in colander and rinse with cold tap
water to stop the cooking and keep the broccoli bright green. If you don’t mind extra crunchy broccoli, you
can skip this step; just rinse the broccoli thoroughly and drain in a colander.
In
large bowl, combine prepared broccoli, shredded carrot, onion and red pepper
(keep some bits for the top of the salad, if desired), bacon and Cheddar cheese
cubes.
Dressing: In medium bowl, whisk together mayonnaise,
Greek yogurt, OR sour cream, Balsamic vinegar, liquid sweetener, salt and black
pepper.
Yield: 6 servings
1
serving
365.9
calories
15.0
g protein
29.4
g fat
3.3 g fiber
8.1
g net carbs
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