My latest salad

Broccoli, Apple and Nut Salad - single serving

In a bowl, combine a 2 tablespoons of cider vinegar, 1 tablespoon of light mayonnaise, 1 teaspoon of dijon mustare, 1 teaspoon of olive oil & 1/2 teaspoon of honey.  Beat with a fork until smooth.  Then add to the bowl:

a cup of broccoli flowerettes steamed until bright green and still crunchy
A diced apple
1 tablespoon each of chopped nuts, raw sunflower seeds, golden raisins.
1/4 cup of blueberries
1/4 cup of grated carrot
a chopped stalk of celery
a sliced scallion

Toss until the dressing is evenly distributed. 

I would need  to know fat and calorie count if possible

Serving Size 342 g   Amount Per Serving Calories 236 Calories from Fat 61 % Daily Value* Total Fat 6.7g 10% Saturated Fat 0.8g 4% Cholesterol 0mg 0% Sodium 124mg 5% Total Carbohydrates 44.3g 15% Dietary Fiber 9.3g 37% Sugars 27.2g Protein 6.1g Vitamin A 109% • Vitamin C 156% Calcium 9% • Iron 10% Nutrition Grade A * Based on a 2000 calorie diet

 

CC has a wonderful feature where you can analyze any recipes - just an FYI bianckino. 

Thanks for doing that work.  You can easily make it even lower cal and lower fat by using fat free mayonnaise and leaving out the little bit of olive oil.  A squirt of fresh lemon juice is also nice in the dressing along with the vinegar.  I love broccoli salad and the sweet fruit in this one.

It would help if I did the work correctly - I copied and pasted your items, but I didn't copy and paste the mayo and other items that make the dressing.  How many servings is that?  I just assumed one.

I'm not a fan of mayonnaise. A good substitute to use is Fage Greek style yogurt. It is a very good and thick yogurt.

Sounds great claire!

Thanks for posting that. I also love the combination of sweet and savory flavors in salads and broccoli is  such a SUPERFOOD! I will definately try it.

i would advise against leaving out the olive oil, since you do need a small amount of fat

i would rather leave out the mayonnaise since i do believe it contains either dairy, eggs or both

correct me if i am wrong

Original Post by marceleric:

It would help if I did the work correctly - I copied and pasted your items, but I didn't copy and paste the mayo and other items that make the dressing.  How many servings is that?  I just assumed one.

 As I said in the recipe title, it's a single serving.  You could certainly use any fat free, slightly sweet dressing.  I put the olive oil in there to aid in the absorption of the vitamins in the broccoli and to get my fat percentage up to between 20 and 30%, as reccomended by my dietician.  Fat isn't always bad for you.

Original Post by toofunkie:

i would advise against leaving out the olive oil, since you do need a small amount of fat

i would rather leave out the mayonnaise since i do believe it contains either dairy, eggs or both

correct me if i am wrong

 I like mayonnaise.  It contains eggs but not dairy.  I'm not allergic to either, so I use it all the time but in moderation.  In fact, I don't believe in eliminating any foods completely unless they have no redeeming value.  That would be things like trans fats which are the worst thing to eat,  and smoked, cured meats which may contain carcinogens.  It's a personal choice.

Now how about some other recipes from everybody.

You could also use your favorite creamy diet dressing instead of making the dressing in the bowl.  I think honey mustard dressing would be good. 

I put this in "New Recipe" and found out it had 306 calories, 12gfat, 9gfiber, 110% Vitamin A, 156% Vitamin C. It a letter grade of A. I thought you might like that information. Sounds like a wonderful salad. I'll use plain yogurt instead of mayo. when I make it.

Thanks!  I just logged it as separate items but it's nice to have it in the Recipe Analyzer.

New salad this week 4 to 6 servings - 1 part chunky cut vegetables - green and red bell pepper, celery, minced sweet onion.  1 part small potatoes boiled in their skins and quartered.  Dressing - 1/4 cup olive oil, 1/2 cup natural apple cider vinegar (Bragg's), tbs dijon mustard, tsp honey - whisked together in the bottom of the salad bowl until thick.  Dump in the warm, quartered potatoes and toss well.  Let cool so the potatoes absorb the dressing.  Toss in the vegetables. 

cut the vegetables in small chunks, not fine. the celery was 1/2" dice, not sliced.  It turned out very pretty. 

It has just enough potatoes to be satisfying and plenty of crunch and sweetness too.  I had mine with a couple cut up gherkin pickles since the salad is pretty low in sodium. 

Could you give me an estimate on the measurements you used so I can figure out the calories, etc.?

Original Post by grandadventurer:

Could you give me an estimate on the measurements you used so I can figure out the calories, etc.?

 Not really.  I just logged estimates of the individual ingredients instead of entering it as a recipe.  The reason is, I will probably change it the next time I make it.  I might put in grated carrot and a hard boiled egg.  I also might play around with the dressing.

I logged 215 calories for a large serving.  The potatoes are high calorie and so is the olive oil.  Everything else is low calorie.