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m·o·m / NutriMirror Staffmember since July 2008

howdy
Encinitas, CA

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In the Kitchen

January 5, 2011, 10:34 pm

Broccoli salad

Here's a super-duper simple salad. Our favorite local market, Cardiff Seaside Market, has a salad very similar to this in their deli. I don't know about you, but we often try to duplicate, or perhaps improve upon, prepared foods and favorite restaurant dishes. This is one of those instances.

Broccoli, Grape, and Blue Cheese Salad

Ingredients

  • Broccoli 8 ounces, 218 grams -cut in small florets
  • Red onion 3/4 ounce, 20 grams -minced
  • Red grapes 4 ounces, 114 grams
  • Blue cheese 1 ounce, 26 grams -crumbled (or try gorgonzola)
  • Vinaigrette dressing (see our post on making homemade Balsamic Vinaigrette)

makes 3, 5 ounce servings

Preparation

Blanche broccoli in boiling water until it turns bright green (less than 1 minute), then plunge into ice water to stop the cooking. Drain broccoli.

Tip for a more beautiful presentation: We never serve raw broccoli without blanching it first. It looks so much better -bright green and alive!

In a bowl combine, broccoli, onion, grapes, and blue cheese. Add vinaigrette 1TB at a time until you have the amount you prefer. Serve.

NM Store kitchen items used when making this: kitchen scale, knife, cutting board, to-go container -we love these containers and use them all the time!

Salad nutrition label is without vinaigrette dressing.

Nutrition Facts for Broccoli, Grape, and Blue Cheese Salad

Broccoli, Grape, and Blue Cheese Salad
(m.o.m recipe)
Serving Size 5 ounces (4.59 oz.)
Calories 84
% DV*
 
  4%
Total Fat  2.8 g
  8%
  Saturated Fat  1.6 g
  Trans Fat  0 g
  2%
Cholesterol  7 mg
  6%
Sodium  146 mg
  4%
Total Carbohydrate  13 g
  8%
  Dietary Fiber  2 g
  Sugars  7 g
Protein  4 g
  3%
Vitamin A  45 µg
  116%
Vitamin C  70 mg
  8%
Calcium  80 mg
  4%
Iron  1 mg

*Daily value percentages are based on a typical 2000-calorie diet. Numbers for individual users may differ due to varying recommendations based upon specific nutritional needs. Note that NutriMirror bases nutrition facts for recipes on total values for all ingredients within a recipe. Actual nutritional values for recipes may be different than shown due to changes brought about by the processes of preparation and cooking.

Nutrition Facts for Homemade Balsamic Vinaigrette

Homemade Balsamic Vinaigrette
(m.o.m)
Serving Size 1 tablespoon (0.39 oz.)
Calories 96
% DV*
 
  16%
Total Fat  10.6 g
  7%
  Saturated Fat  1.5 g
  Trans Fat  0 g
  0%
Cholesterol  0 mg
  13%
Sodium  323 mg
  0%
Total Carbohydrate  1 g
  0%
  Dietary Fiber  0 g
  Sugars  1 g
Protein  0 g
  0%
Vitamin A  0 µg
  0%
Vitamin C  0 mg
  0%
Calcium  0 mg
  1%
Iron  0 mg

*Daily value percentages are based on a typical 2000-calorie diet. Numbers for individual users may differ due to varying recommendations based upon specific nutritional needs. Note that NutriMirror bases nutrition facts for recipes on total values for all ingredients within a recipe. Actual nutritional values for recipes may be different than shown due to changes brought about by the processes of preparation and cooking.




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