Sandy's Kitchen: Broccoli

Showing posts with label Broccoli. Show all posts
Showing posts with label Broccoli. Show all posts
This is such a great dish to bring to your next potluck or BBQ! I substituted plain Greek yogurt for most of the mayo to lighten it up.

This healthier version is delicious and has added flavor from sliced almonds, bacon bits and cheese! 

So let's get to the recipe which is so easy because it doesn't involve cooking! No need to get your kitchen hot when summer comes around the corner. Just take 3 cups of broccoli florets in place them in a bowl. Make sure the broccoli has been washed. If you want to save time, you can purchase the broccoli florets already cut up.

Next, you will need to make the yogurt sauce which consists of yogurt, mayo, sweetener, apple cider vinegar and salt. I like to use NuNaturals NuStevia white stevia powder packets. I find they do not leave a bitter after taste, but you can use your choice of sweetener. If you are interested, I get my stevia packets on Amazon.

Get that broccoli coated!

Add the sliced almonds for added crunch!

Add  some yummy savory bacon bits that go well with the sweetened yogurt sauce.

And of course we can't forget the cheese! Stir it all up and you have a delicious quick and easy side dish!

 Skinny Broccoli Salad

3 cups broccoli florets (6 Greens)
1/4 cup 2% Fage plain Greek yogurt (1/6 Lean)
2 tbsp reduced fat mayo (2 Healthy Fats)
2 packets Nu Naturals Stevia or sweetener of choice (2 Condiments)
1 tbsp apple cider vinegar (1/2 Condiment)
1/4 tsp salt, optional (1 Condiment)
2 tbsp low sodium real bacon bits (2 Condiments)
1 oz sliced almonds (2 Optional Snacks)
1/3 cup reduced fat shredded cheddar cheese (1/3 Lean)

Place washed broccoli florets in a medium sized bowl, set aside.
In a small bowl, combine yogurt, mayo, sweetener, vinegar and salt. Stir until smooth.
Pour yogurt mixture over broccoli and stir until all combined. Add sliced almonds, bacon and cheese. Toss gently until all pieces are evenly coated. 

Makes 2 Servings
Each Serving provides:
1/4 Lean, 3 Greens, 3 Condiments, 1 Healthy Fat and 1 Optional Snack 
You still need to add 3/4 Leaner or Leanest to complete your Lean for the day.

Some examples:
4.5 oz chicken breast from the Leaner category
5.2 oz of shrimp, tilapia, 99% lean ground turkey, or 1 1/2 cup egg beaters from the Leanest category plus 1 additional Healthy Fat

Here is an easy meatless weekday meal! Just mix all the ingredients together in a bowl, pour it in a casserole dish and bake! Easy, easy, peasy! Not to mention this screams comfort food that the entire family would love! 

Broccoli Cheese Casserole

1/4 cup egg beaters (1/8 Leanest Lean)
1 1/2 cups broccoli (3 Greens)
4.5 oz 1% cottage cheese (3/8 Leanest Lean)
1/2 tsp Mrs Dash garlic and herb seasoning (1 Condiment)
2 tbsp grated reduced fat parmesan cheese (1 Condiment)
1/2 cup shredded reduced fat cheddar cheese (1/2 Lean)
1/2 tbsp light butter (1/2 Healthy Fat for the cottage cheese and egg beaters)

Preheat oven to 350 degrees. Combine all ingredients in a bowl except parmesan cheese and shredded cheddar cheese. Pour into a casserole dish sprayed with non stick cooking spray. Bake for 40 min. Sprinkle cheddar cheese and parmesan cheese on top. Bake an additional 20 minutes.

1 Serving with
 1 Lean, 3 Greens, 2 Condiments and 1/2 Healthy 
per Serving

(No additional Healthy Fat needed)

It is starting to get cooler here in Colorado and nothing is as nice as a big bowl of soup on those chilly days. This recipe meets all the requirements of your lean and green. Plus it is delicious! This makes a very generous serving! Enjoy!

Easy Broccoli Cheese Soup

3 cups broccoli, chopped (6 Greens)
1/8 tsp salt (1/2 Condiment)
1/8 tsp pepper (1/4 Condiment)
1/8 tsp garlic powder (1/4 Condiment)
2 cups chicken broth (2 Condiments)
4 light laughing cow cheese wedges (2 Healthy Fats)
1/2 cup reduced fat shredded cheddar cheese (1/2 Lean)

In a medium sized pot, add chicken broth, broccoli, salt, pepper, and garlic powder.

Bring to a gentle boil and then reduce heat. Simmer 12 to 15 min or until broccoli is tender. Add laughing cow cheese stirring until melted.

Use an immersion blender (or a blender in small batches) to puree the soup mixture. Pour into 2 bowls and stir in 1/4 cup cheese per bowl.

Makes 2 Servings
Each serving provides
1/4 Lean, 3 Greens, 1.5 Condiments, and 1 Healthy Fat per Serving

Serve with 3/4 Leaner or Leanest Protein

This Lean and Green Conversion Chart is helpful when splitting up your Lean and Green!

Lean and Green Conversion Chart

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