Broccoli & Pine Nut Salad
Broccoli & Pine Nut Salad
Calories 360 (37% from fat)
Fat 15 gram
Saturated Fat 2.3 gram
Trans Fat 0 gram
Cholesterol 0 mg.
Sodium 401 mg.
Carb. 49 gram
Fiber 9.3 gram
Sugar 30 gram
Sugar Alcohol 0 gram
Protein 12 gram
Broccoli & Pine Nut Salad
(With Optional Chicken)
Calories 485 (30% from fat)
Fat 16 gram
Saturated Fat 2.7 gram
Trans Fat 0 gram
Cholesterol 66 mg.
Sodium 475 mg.
Carb. 49 gram
Fiber 9 gram
Sugar 30 gram
Sugar Alcohol 0 gram
Protein 39 gram
Ingredients
1 small bag (12 oz.) broccoli
(If using fresh broccoli, cut tops off and discard stems.)
1 medium red bell pepper cut into bite sized strips
3 Tbsp. red wine vinegar
2 Tbsp. Splenda
1/3 cup fat free mayonnaise
(We used fat free Miracle Whip.)
1/4 cup pine nuts
1/4 cup raisins or chopped dates
OPTIONAL
2 boneless, skinless chicken breast halves
(Average weight is 4 oz. raw per chicken breast.)
1. Rinse the broccoli off and put in a salad bowl. Rinse and cut up the bell pepper, then mix it in with the broccoli.
2. In a small bowl stir together the vinegar, Splenda and mayonnaise. This is your dressing. Stir in the pine nuts and raisins or dates. Pour the bowl of dressing over the broccoli and toss until it completely coats everything. Cover and refrigerate until ready to serve.
3. If you're adding chicken, cut it up into bite sized chunks. Cook chicken for approximately 10 to 15 minutes, while turning in a non-stick pan over medium heat. Use a meat thermometer and make sure the internal temperature of the chicken is at least 170 degrees.
4. Put the chicken in a bowl, cover and refrigerate for 1 hour. Then toss chicken in with salad before serving.
NOTE: To reduce the sugar by half, cut out the raisins. To reduce the fat by 2/3, cut out the pine nuts.
Yield: 2 Servings - Divide into 4 servings if used as an appetizer before a meal.
