Western Broccoli Recipe

Western Broccoli Recipe photo by Taste of Home

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"The broccoli, kidney beans, tomato and cheddar cheese give this colorful salad a unique flavor that's absolutely delicious," raves Carol Rumsey of Jacksonville, Florida.

This recipe is:

Healthy

Quick

Diabetic Friendly

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Western Broccoli Recipe

Prep/Total Time: 20 min.

Yield: 8 Servings

20 20

Ingredients

4 cups fresh broccoli florets
1 medium tomato, chopped
1 can (16 ounces) kidney beans, rinsed and drained
3/4 cup chopped sweet onion
1 cup (4 ounces) shredded reduced-fat cheddar cheese
1/4 teaspoon salt
3/4 cup fat-free ranch salad dressing

Directions

Place 1 in. of water and broccoli in a skillet; bring to a boil. Boil for 1 minute. Cover and remove from the heat; let stand for 3-4 minutes or until crisp-tender. Drain and pat dry. In a serving bowl, toss the broccoli, tomato, beans, onion, cheese and salt. Drizzle with dressing; toss to coat. Cover and refrigerate until serving. Yield: 8 servings.

Nutritional Analysis: One serving (3/4 cup) equals 138 calories, 3 g fat (2 g saturated fat), 8 mg cholesterol, 633 mg sodium, 21 g carbohydrate, 4 g fiber, 9 g protein. Diabetic Exchanges: 1 vegetable, 1 starch, 1 lean meat.

Originally published as Western Broccoli in Light & Tasty October/November 2002, p17