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This Month's Featured Robert Rose RecipeFrom: Complete Canadian Diabetes Cookbook


Broccoli, Apricot and Red Pepper Salad in a Creamy Dressing

Complete Canadian Diabetes Cookbook
Excerpted from Complete Canadian Diabetes Cookbook by Katherine E. Younker © 2005 Robert Rose Inc. www.robertrose.ca Reprinted with permission. All rights reserved.
Nutrition Facts Table

Nutrition Facts

Serving Size (133g)
Servings Per Container:
Amount Per Serving
Calories 160 Calories from Fat 60
 
% Daily Value*
Total Fat  7g
11%
Saturated Fat  2.5g
13%
Trans Fat  
Cholesterol  15mg
5%
Sodium  220mg
9%
Total Carbohydrate  21g
7%
Dietary Fiber  3g
12%
Sugars  15g
Protein  4g
Vitamin A 120% Vitamin C 100%
Calcium 10% Iron 6%
   
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:
  Calories: 2,000 2,500
Total Fat less than 65g 80g
Saturated Fat less than 20g 25g
Cholesterol less than 300mg 300mg
Sodium less than 2,400mg 2,400mg
Total Carbohydrate 300g 375g
Dietary Fiber 25g 30g
Calories per gram:  
Fat 9    Carbohydrate 4    Protein 4
   



4 cups               broccoli florets                           

1 cup                 chopped carrots                         

1 cup                 sliced red bell pepper         

 ¾ cup                sliced water chestnuts                

½ cup                chopped red onions                    

½ cup                chopped dried apricots or dates

1/3 cup              raisins                                      

2 oz                  feta cheese, crumbled                 

DRESSING

¼ cup                chopped fresh dill                               

¼ cup                light mayonnaise                        

¼ cup                light sour cream                         

2 tbsp               freshly squeezed lemon juice               

1 ½ tsp             minced garlic                             

                Freshly ground black pepper, to taste



  1. Boil or steam broccoli 3 minutes or until tender-crisp; drain. Rinse under cold water; drain well.
  1. In a large serving bowl, combine broccoli, carrots, red peppers, water chestnuts, red onions, apricots, raisins, and feta cheese.
  1. Dressing: In a small bowl, whisk together dill, mayonnaise, sour cream, lemon juice and garlic. Pour over salad; toss to coat. Season to taste with pepper.

TIPS

  • The vegetables and dried fruit give this salad a wonderful flavour and texture.
  • Substitute coriander, basil or parsley for the dill.
  • This recipe is an excellent source of vitamins A and C and folic acid.

Make Ahead

Prepare early in the day. Best served chilled.


Serves 6

Last Reviewed Dec 2011