Broccoli - most people love it or hate it. We happen to love it in the iCook home and eat it several times a week. But sometimes you get tired of steamed broccoli with a bit of seasoning and butter. One way to jazz it up is to prepare a broccoli salad.

Broccoli salads come in many varieties and you can almost always find one version or another in the local deli. Personally, I like the version made with onion, raisins, sunflower kernels and bacon. Pork Fat Rules!  

Dinner side or last-minute party dish

Broccoli salad is easy to prepare, and you probably have all the ingredients in your pantry. It only takes about 15 minutes to make and about an hour in the refrigerator to cool completely before serving. So, it’s also a good dish to make ahead on a busy weeknight.

iCook

Over the holidays a friend was hosting a gathering and asked that I bring an extra vegetable side dish. Seems, everyone was bringing dishes that were protein based and she wanted to balance out the table. I looked in my refrigerator and saw several large broccoli crowns - fifteen minutes later, a bowl of broccoli salad was chilling in the same spot.

This recipe is a bit on the sweet side due to refined and natural sugars. A bit of vinegar and the earthiness of the broccoli help to balance the taste. The recipe also calls for a cup of mayonnaise which contains sugar as well.

If you are trying to reduce your sugar intake, I would suggest using a sugar free mayonnaise such as Dukes and possibly reducing, or eliminating, the extra quarter cup of refined sugar. The raisins are little sugar bombs and will sweeten the dish on their own.

Happy New Year

A new year is upon us and many people are making resolutions related to getting fit, eating better, and improving their health. Just remember that life is a balance and that goes for food as well. Drink more water, cut back on portion size. Look for the hidden sugar and fat in your diet and actively reduce or eliminate them. These steps, together with moderate exercise will help you reach your health goals in 2019. Be sure to check iList each week for healthy and interesting meal ideas.

Live, Laugh, Love and Eat Well.

Broccoli Salad

iCook

Courtesy of Tricia Yearwood and the Food Network

Serves 10

  • 8oz bacon
  • Salt
  • 5 cups broccoli florets
  • 1 cup mayonnaise (I suggest Dukes or a light mayo)
  • 1 TBSP apple cider vinegar
  • 1/3 cup chopped onion (I like red onion in this dish for color)
  • ¼ cup sugar
  • ¾ cup raisins (I prefer golden raisins)
  • ½ cup sunflower kernels

Cut the bacon into small pieces and cook over medium heat until crisp and drain on paper towels.

Bring a large pot of salted water to a boil. Add the broccoli and blanch until bright green and slightly softened, about 3 minutes. Drain well, run under cold water or put into an ice bath to stop cooking. Drain again.

In a mixing bowl, combine the mayonnaise, vinegar, onion, sugar and raisins. Add broccoli and toss to coat with the dressing. Refrigerate for 1 hour.

Before serving, fold in the sunflower kernels and bacon pieces. Serve immediately.


You can download the recipe of the week HERE!