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Sunday, September 18, 2016

TROPICAL BROCCOLI SALAD




TROPICAL BROCCOLI SALAD

Do we ever lose interest in broccoli salad, even when the weather gets cooler?  Certainly where I live it's always summer - just a dry and rainy season differential.  So, broccoli salad is easy and goes so well with a steak.  Often make my steak in a pan, although this one in the photo was barbecued. Served here with Potato Skin Fries, which my husband adores.  It's more for closer to maintenance, but it is such a game changer on a low-carb diet!  One man said his whole outlook re his low-carb diet changed for the better when he realized he could have potato skins.  Keep the potato for visitors, a neighbor or your children and keep the potato skins for yourself.  You'll have to fight to keep them for yourself, however, as high-carbers like them too! ;) 

This broccoli salad with a tropical twist was incredibly flavorful. It just goes to show we can have a little mango (or even pineapple instead), if we spread the carbs kindly in a larger dish; all the flavor without the overload of carbs.  The servings are smaller, though, to keep the carbs in line.  Skip the mango if desired and choose something crunchy instead like jicama or chayote squash, or even apple.

1 lb broccoli, chopped small (0.45 kg)
  {about 6 cups (1.5 L)}
1 cup diced mango (250 mL)
1 cup grated Cheddar cheese (250 mL)
6 slices bacon, cooked crisp and chopped.
  (divided)
1 oz green onion, chopped (30 g)
  (optional)
Few raisins snipped in half, optional
 (for maintenance levels) or chopped walnuts, pecans, sunflower seeds, etc.
1 cup mayonnaise (250 mL)
1/4 cup Greek yogurt , OR sour cream (60 mL)
1 tbsp apple cider vinegar (15 mL)
Liquid sweetener to equal 2 tsp (10 mL)
  sugar
1/4 tsp crushed red pepper (1 mL)
1/4 tsp salt (1 mL)

In large bowl, place broccoli and mango and half of the Cheddar cheese and bacon and the green onion and raisins, if using.  In medium bowl, combine mayonnaise, Greek yogurt, apple cider vinegar, liquid sweetener, crushed red pepper and salt; stir to combine well.  Add to broccoli mix and combine well.  Sprinkle remaining Cheddar cheese and bacon bits on top.  Refrigerate until serving time.

Yield:  10 servings
1 serving
267.9 calories
8.2 g protein
23.8 g fat
1.4 g fiber
4.9 g net carbs 

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For other great Low-Carb, Gluten-Free recipes by the team & me:

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