Broccoli family makes salads bloom

March 12, 1997|By COOKING LIGHT

In last week's recipe for African-spiced broccoli and cauliflower salad, the amount of broccoli was inadvertently deleted. The correct amount is 3/4 cup.

The Sun regrets the error.

The cruciferous vegetables of winter make robust salads that are good for you and flavorful. The problem with dark green vegetables like broccoli and Swiss chard is that they're so nutritious so much so, you can't believe how delicious they can be. Even their family name, Cruciferae, sounds daunting, as if they could help prevent diseases.

As a matter of fact, they do: Scientific studies have shown that they can actually decrease the risk of many kinds of cancer, especially breast cancer. Because cruciferous vegetables are so plentiful in the winter months, we used them to make some salads that incorporate other bold vegetables and citrus fruits along with such lively ingredients as jalapeno pepper, coriander, and bacon.


Chili-spiked cauliflower salad

Makes 2 1-cup servings

2 tablespoons chopped fresh parsley

2 1/2 tablespoons lemon juice

2 teaspoons anchovy paste

1 teaspoon olive oil

1/8 teaspoon bottled minced garlic

2 1/2 cups small cauliflower florets

1/3 cup thinly sliced radishes

1 jalapeno pepper, halved lengthwise, seeded, and thinly sliced

(about 1 1/2 teaspoons)

Combine first 5 ingredients in a small bowl, and stir well.

Steam cauliflower, covered, 1 1/2 minutes or until crisp-tender. TC Rinse cauliflower under cold water; drain well.

Combine cauliflower, radishes, and jalapeno in a bowl; toss with lemon juice mixture.

Per serving: 67 calories (30 percent from fat); 2.3 g fat ; 4.3 g protein; 9.9 g carbohydrates; 3.4 g fiber; 0 mg cholesterol; 0.9 mg iron; 731 mg sodium ; calcium 41 mg.

Broccoli, orange, and watercress salad

Makes 2 servings

2 medium oranges

1 teaspoon vegetable oil

1 teaspoon prepared horseradish

1 teaspoon honey

1/8 teaspoon salt

dash of pepper

2 cups small broccoli florets

1/4 cup thinly sliced red onion, separated into rings

2 cups trimmed watercress

Peel and section oranges over a large bowl, and squeeze membranes to extract juice. Set orange sections aside, and reserve 1 tablespoon juice. Discard orange membranes.

Add the oil and the next 4 ingredients (oil through pepper) to reserved orange juice. Stir well; set aside.

Steam the broccoli, covered, 1 1/2 minutes or until crisp-tender. Rinse broccoli under cold water; drain well.

Add the broccoli, orange sections, onion, and watercress to the orange juice mixture, and toss well.

Per serving: 121 calories (29 percent from fat); fat 3.9g; 4.5 g protein; 20.9 g carbohydrates; 7.8 g fiber; 0 mg cholesterol; 1 mg iron; 181 mg sodium; 124 mg calcium.

Toasting the spices in a skillet brings out their sweet and hot flavors.

African-spiced broccoli-and-cauliflower salad

3/4 cup small broccoli florets

3/4 cup small cauliflower florets

1/2 cup ( 1/4 -inch) diagonally sliced carrot

1/8 teaspoon salt

1/4 teaspoon ground ginger

1/4 teaspoon ground cumin

1/8 teaspoon ground coriander

1/8 teaspoon ground nutmeg

1/8 teaspoon crushed red pepper

3 tablespoons fat-free sour cream

2 teaspoons cider vinegar

1/2 teaspoon honey

2 tablespoons sliced green onions

Steam first 3 ingredients, covered, 2 minutes. Rinse broccoli mixture under cold water; drain well.

Combine salt and next 5 ingredients (salt through crushed red pepper) in a small skillet; cook over medium heat 2 minutes or until lightly browned, stirring constantly.

Combine spice mixture, sour cream, vinegar, and honey in a bowl; stir well. Add broccoli mixture; toss well to coat. Stir in green onions just before serving. Yield: 2 servings (serving size: 1 cup).

Per serving: 57 calories (6 percent from fat); 0.4 g fat (sat 0.2g, mono 0.1g, poly 0.1g); 3.8 g protein; 10.7 g carbohydrates; 3 g fiber; 0 mg cholesterol; 0.9 mg iron; 194 mg sodium; 40 mg calcium.

Sesame spinach salad

Yield: 2 2-cup servings

2 tablespoons low-sodium soy sauce

1 tablespoon sesame seeds, toasted and crushed

1 tablespoon honey

1/2 pound fresh turnip greens

1 (10-ounce) bag fresh spinach

2 quarts water

Combine first 3 ingredients in a small bowl, and stir mixture until well-blended.

Remove stems from turnip greens and spinach. Bring 2 quarts water to a boil in an 8-quart stockpot or Dutch oven. Add turnip greens; cover and cook 1 minute. Add spinach, and cook until wilted. Drain and rinse greens mixture under cold water; drain and pat dry. Toss with sesame dressing.

Note: Mustard greens can be substituted for turnip greens.

Per serving: 118 calories (23 percent from fat); 3 g fat ; 5.5 g protein; 19.9 g carbohydrates; fiber 7 g; 0 mg cholesterol; 4.7 mg iron; 517 sodium; 363 mg calcium.

Winter-greens slaw with warm bacon dressing

Makes 2 2-cup servings

1/2 cup sliced onion

1/4 cup fat-free cream cheese, softened

1/4 cup skim milk

2 teaspoons white wine vinegar

1 teaspoon Dijon mustard

1/2 teaspoon dried dill

1/2 teaspoon honey

1/8 teaspoon pepper

2 cups thinly sliced kale

2 cups thinly sliced beet greens

2 cups thinly sliced Swiss chard

2 turkey-bacon slices, cooked and chopped

Heat a large nonstick skillet over medium-high heat. Add onion; saute 5 minutes or until golden brown. Reduce heat to low. Add cream cheese and next 6 ingredients (cream cheese through pepper); stir until blended. Remove skillet from heat.

Add kale, beet greens, and Swiss chard to pan; toss to coat. Cover and let stand 30 seconds. Divide slaw evenly between 2 plates; top each with chopped bacon. Serve immediately.

Per serving: 141 calories (19 percent from fat); 2.9 g fat; 11.8 g protein; 17.8 g carbohydrates; 2.2 g fiber; 15 mg cholesterol; 2.8 mg iron; 582 mg sodium; 297 mg calcium.

Pub Date: 3/12/97

Baltimore Sun Articles
Please note the green-lined linked article text has been applied commercially without any involvement from our newsroom editors, reporters or any other editorial staff.