Cauliflower Salad with Lemon-Dill Yogurt Dressing - 4.9g Carbs, 2.1g Fiber, 2.1g Sugar
{Note that the nutrition for the Salad is separate from the Dressing!}
From: naturallyella.com AND www.foodandwine.com
Serves: 4
1 head cauliflower
1/3 red onion, thinly sliced
1/4 cup sunflower seeds
1 recipe for Lemon-Dill Yogurt (Below)
Break down cauliflower into bit-size florets. Bring a pot of water to a boil and ready an ice bath. Blanch Cauliflower for 4 minutes, just enough to make it tender with a bit of crunch still left. Drain and plunge into the ice bath to stop cooking.
In a bowl, toss together the blanched cauliflower with sliced red onions and sunflower seeds. Make yogurt dressing according to directions. Add to cauliflower and stir until well coated. Let refrigerate for at least an hour before serving.
Nutrition From: www.caloriecount.about.com
Servings: 4
Serving Size: 78 g
Nutrition per Serving: 37 Calories, 14 Calories from Fat, 1.6g Total Fat, 0mg Cholesterol, 20mg Sodium, 233mg Potassium, 4.9g Total Carbs, 2.1g Dietary Fiber, 2.1g Sugars, 2g Protein
Vitamin C 53% - Calcium 2% - Iron 2%
Nutrition Grade: A
Good points:
Low in saturated fat
No cholesterol
Low in sodium
Very high in dietary fiber
High in manganese
High in magnesium
High in pantothenic acid
High in phosphorus
High in potassium
High in thiamin
Very high in vitamin B6
Very high in vitamin C
Lemon-Dill Yogurt Dressing - 4.8g Carbs, 4.4g Sugar
From: www.foodandwine.com - Contributed by Sheila Lukins
Makes: 1 1/3 Cups
1 cup nonfat plain yogurt, drained for 1 hour in a strainer
1 Tbsp fresh lemon juice
1 tsp finely grated lemon zest
1/4 cup extra-virgin olive oil
1/4 tsp coarsely ground black pepper
2 tsp chopped fresh dill
Mix the yogurt, lemon juice and lemon zest together in a small bowl. Slowly drizzle in the olive oil, whisking constantly until smooth and slightly thickened. Fold in the pepper and the chopped dill. Refrigerate, covered, until ready to use, for up to 8 hours
Nutrition From: www.caloriecount.about.com
Servings: 4
Serving Size: 80 g
Nutrition per Serving: 154 Calories, 121 Calories from Fat, 13.4g Total Fat, 2.4g Saturated Fat, 4mg Cholesterol, 45mg Sodium, 168mg Potassium, 4.8g Total Carbs, 4.4g Sugars, 3.6g Protein
Vitamin A 1% - Vitamin C 5% - Calcium 12% - Iron 2%
Nutrition Grade: C+
Good points:
Low in cholesterol
Low in sodium
Posted by: chefgloria1030@yahoo.com
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