Clean Broccoli Raisin Salad

This tasty salad is perfect for a picnic or parties. I made this and had it as a side dish to my main meal. I “revamped” the normal recipe, which calls for mayo dressing, and substituted a honey-greek yogurt sauce instead, which cuts down on the fat and adds more protein.

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Ingredients: (makes 5 1/2 cups)

  • 4 cups broccoli florets, blanched* (I used a 12 oz pre-cut bag)
  • 1/2 cup red onion, finely chopped
  • 1/2 cup celery, finely chopped
  • 1/2 cup turkey bacon, cooked and chopped (preferably low-sodium nitrate free; I used 3 slices)
  • 1/4 cup raisins
  • 1/4 cup unsalted sunflower seeds
  • 1/4 cup raw sliced almonds

Honey-Yogurt Dressing:

  • 3/4 cup plain nonfat Greek yogurt
  • 2 tbsp apple cider vinegar
  • 2 tbsp honey
  • 1/4 tsp garlic powder
  • dash of salt and pepper

*I personally blanched the broccoli, which means I partially cooked it. This will give the broccoli a greener color and a little less “tough” texture than when keeping it raw. Sometimes too much raw broccoli can give you a stomachache too 🙁 So, it is up to you and your preference! Blanching is very easy, here is a link step by step:

http://www.wikihow.com/Blanch-Broccoli

Substitutions/Optional:

Feel free to use:

  • cashews for sliced almonds
  • cranberries for raisins
  • regular bacon instead of turkey (or omit completely-be aware regular is higher in fat)
  • Add 1/4 cup low-fat shredded cheddar cheese
  • Add diced chicken breast; adds protein and makes this a complete meal!

Directions:

  • Cut up your broccoli into bite-size florets (or whatever size you would like).
  • Blanch your broccoli and set aside in a large bowl (link for instructions is above; skip if you would like to keep it raw).
  • Cook your bacon slices until they are nice and crispy.
  • While your bacon is cooking, chop up the onion and celery. Add to your broccoli (or to a small separate bowl).

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  • Once the bacon is done, chop finely and add to the broccoli mixture.
  • Add the rest of your ingredients (seeds, nuts, raisins, and/or cheese).
  • Prepare the yogurt dressing: take all ingredients and mix!
  • Add the yogurt dressing to the broccoli salad and MIX thoroughly until the salad is evenly blended together and with the dressing.
  • Enjoy immediately or cover and store in the fridge!

*If you keep the broccoli raw (not blanching it) the florets will stay a bit crisper for longer. You could also wait and mix the dressing together immediately before serving!

Nutritional Info (with no substitutions):

Per 1/2 cup serving:

85 calories-10g carbs-3.5g protein-3.5g fat

 

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