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Special Diet Information

Coumadin® (Warfarin)
This recipe is NOT safe for Coumadin (warfarin) users.

Lactose
Avoid this recipe if you are lactose intolerant.

Sodium
This is NOT a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is NOT safe for those who are sensitive to gluten.

 

"Researchers in the U.K. have developed a vegetable called super broccoli designed to fight heart disease. Not to be outdone, researchers in America have developed a way to stuff an Oreo inside another Oreo."
-Jimmy Fallon

The refrigerator light goes on...

I was having lunch from a very nice buffet recently. The spread had a broccoli salad similar to this but with a somewhat boring white dressing. It wasn't bad: a good, solid salad with a creamy texture and a bit of lemon flavor.

But I craved more. This spicier version is perfect for a summer picnic or served as a side with a piece of roasted whitefish like cod or halibut.

Roasting

Roasting is dry cooking food in an oven in a large uncovered pan. The last three words of this definition are the key. By not covering the food, the heat creates a crusty brown exterior, sealing in moisture. The pan should be large enough that the moisture that does escape from the food evaporates quickly; otherwise the steam will keep the food from browning properly.

Tender meats are ideally suited for roasting because dry cooking is not sufficient to break down the fibers in tougher cuts. Examples like tenderloin, prime rib or top round should be roasted, while chuck is best cooked with moist heat (see Braising). Fish and fowl are ideal for roasting.

When roasting vegetables it is important to have a large pan so that they will and not touch each other. I try to leave at least 1/4 of the bottom of the pan exposed and stir the vegetables often.


 

Spicy Broccoli Salad



Servings = 6 | Serving size =about 1 cup

Cooking Time = 45 Minutes

This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8.

This recipe makes great leftovers and is better the second day.

2 large bunches broccoli
1 medium onion (diced)
spray olive oil
1/4 cup pumpkin seeds (pepitas)
1/4 cup low fat buttermilk
1 ounce reduced fat cream cheese
fresh ground black pepper (to taste)
1/4 tsp salt
2 tsp paprika
1/4 tsp cayenne pepper
1 tsp chili powder
4 medium green onions (thinly sliced crosswise)

Spicy Broccoli Salad
Place a large skillet in the oven and preheat to 325F.

Cut the broccoli flowerets into small pieces about 1/2 inch or so.

Peel the broccoli stems and cut into 1/2 inch dice.

Place the broccoli (both florets and stems) and onions in the skillet and spray liberally with olive oil.

Roast for about 30 minutes. Toss occasionally.

While the vegetables are roasting place the pumpkin seeds in a small skillet over high heat.

Toast the pumpkin seeds for about 10 minutes until lightly browned. Toss frequently.

Set aside.

Remove from the oven and let cool and then chill in the refrigerator.

While the broccoli is chilling mix together the buttermilk, cream cheese, pepper, salt, paprika, cayenne and chili powder until smooth.

Place the celery in the bowl with the chilled broccoli and onions.

Add the dressing and green onions.

Toss well and chill before serving.

Nutrition Facts

Serving size = about 1 cup

Servings = 6

.

Amount Per Serving

Calories 113 Calories from Fat 39
  % Daily Value
Total Fat 3g 6%
    Saturated Fat 1g 4%
    Monounsaturated Fat 2g  
    Trans Fat 0g  
Cholesterol 5mg 2%
Sodium 174mg 6%
Total Carbohydrates 16g 7%
    Dietary Fiber 4g 14%
    Sugars 5g  
Protein 6g  
Vitamin A 18% Vitamin C 179%
Calcium 11% Iron 6%
Vitamin K 137 mcg Potassium 534 mg
Magnesium 39 mg