22 November 2017

Broccoli salad with yoghurt dressing

broccoli salad

By Lyndal McNamara - Research Dietitian

Ingredients:

(serves 8) 


Salad 

  • 2 large broccoli (~6 cups, 384g), cut into florets (stalks removed) 
  • 2 cups baby spinach leaves 
  • 1 large red capsicum, diced 
  • 65g (~16 pieces) garlic free sun-dried tomatoes, cut into thin strips 
  • 6 rashers cooked shortcut bacon, diced 
  • ¼ cup (62g) feta cheese, crumbled 
  • 4 tbsp (56g) pinenuts (or walnuts), toasted 
  • ¼ cup green spring onion tops, finely sliced 

Dressing

  • 170g plain, low fat yoghurt (lactose free if required) 
  • 1 tbs apple cider vinegar 
  • 2 tbs pure maple syrup 
  • 1 tbs wholegrain mustard 
  • Salt and pepper to taste 

Method:

  1. Half fill a large pot with water and bring to the boil. Once boiling, place broccoli florets into pot and blanch for 1-2 minutes to soften slightly. Drain, rinse with cold water and set aside in a large salad bowl to cool. 
  2. Meanwhile, add dressing ingredients to a jug and whisk until well combined. 
  3. Add all remaining salad ingredients to salad bowl and pour over dressing. Toss with tongs until all ingredients are well combined and thinly coated in dressing.

Tips:

  • Serve salad as a healthy and delicious side to leftover meat (the perfect addition to leftover Thanksgiving or Christmas turkey or chicken)
  • Enjoy salad on its own as a light meal
  • Replace bacon with a small serving of canned lentils or chickpeas (see the app) for a nutritious vegetarian option 

Nutrition information/serve
Energy 851.5kJ
Protein 14.5g
Fat 11.5g
- Saturated fat 3.3g
Carbohydrates 9.1g
- Sugar 9.1g
Fibre 4.1g
Sodium 649mg
FODMAPs LOW
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