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Recipe of the Month

Broccoli, Orange and Watercress Salad

Photo of broccoli

Ingredients

Dressing:
  • 1/4 cup cider vinegar
  • 2 tablespoons rice vinegar
  • 1 tablespoon olive oil
  • 2 teaspoons sugar
  • 1 teaspoon honey mustard
  • 1/4 teaspoon salt
  • 1/8 teaspoon coarsely ground black pepper
Salad:
  • 4 cups thinly sliced iceberg lettuce
  • 3 cups small broccoli florets, steamed
  • 3 cups trimmed watercress
  • 2 cups orange sections (about 4 oranges)

Directions:

  1. To prepare dressing, combine first 7 ingredients in a jar. Cover tightly; shake vigorously.
  2. To prepare salad, combine lettuce and the remaining ingredients in a large bowl. Add dressing; toss well to coat.

Yield:

6 servings (serving size: 1 1/2 cups)

Note: Double dressing recipe and store in refrigerator for future use. Shake well before using.

Nutrition per serving:

Calories 88 (28% from fat); fat 2.8g (sat 0.4g, mono 1.8g, poly 0.5g); protein 3.7g; carb 15g; fiber 4.3g; chol 0.0mg; iron 1.1mg; sodium 130mg; calc 88mg;

Source:

Jean Kressy, Cooking Light, January 2004

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Nutrition Tip

Broccoli, a Cruciferous Vegetable

Broccoli contains a large supply of powerful nutrients such as vitamin A, vitamin C, calcium and fiber. In addition, both broccoli and oranges are rich in phytochemicals, a natural chemical found in many fruits and vegetables, and known to improve cancer-fighting powers. Broccoli and oranges are only two of many fruits and vegetables known to contain these substances. Keep in mind that a variety is important as each fruit and vegetable has its own cancer-protective nutrients and phytochemicals. Some substitutes that can be used in place of broccoli and still contribute to cancer protection include cauliflower, brussels sprouts, cabbage, kale, and bok choy.