Broccoli, Orange and Watercress Salad


broccoli 

Ingredients:

Dressing:
  • 1/4 cup cider vinegar
  • 2 tablespoons rice vinegar
  • 1 tablespoon olive oil
  • 2 teaspoons sugar
  • 1 teaspoon honey mustard
  • 1/4 teaspoon salt
  • 1/8 teaspoon coarsely ground black pepper
Salad:
  • 4 cups thinly sliced iceberg lettuce
  • 3 cups small broccoli florets, steamed
  • 3 cups trimmed watercress
  • 2 cups orange sections (about 4 oranges)

Directions:

  1. To prepare dressing, combine first 7 ingredients in a jar. Cover tightly; shake vigorously.
  2. To prepare salad, combine lettuce and the remaining ingredients in a large bowl. Add dressing; toss well to coat.

Yield:

6 servings (serving size: 1 1/2 cups)

Note: Double dressing recipe and store in refrigerator for future use. Shake well before using.

Nutrition per serving:

Calories: 88 (28% from fat)
Fat: 2.8g (sat: 0.4g; mono: 1.8g; poly: 0.5g)
Protein: 3.7g
Carbohydrates: 15g
Fiber: 4.3g
Cholesterol: 0.0mg
Iron: 1.1mg
Sodium: 130mg
Calcium: 88mg

Source:

Jean Kressy, Cooking Light, January 2004


 
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  • Nutrition Tip

    Broccoli contains a large supply of powerful nutrients such as vitamin A, vitamin C, calcium and fiber. In addition, both broccoli and oranges are rich in phytochemicals, a natural chemical found in many fruits and vegetables, and known to improve cancer-fighting powers. Broccoli and oranges are only two of many fruits and vegetables known to contain these substances. Keep in mind that a variety is important as each fruit and vegetable has its own cancer-protective nutrients and phytochemicals. Some substitutes that can be used in place of broccoli and still contribute to cancer protection include cauliflower, brussels sprouts, cabbage, kale, and bok choy.

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