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Chopped Vegetable Salad

Low Fat Recipe

Chopped Vegetable Salad with broccoli and cauliflower plus baby carrots, grape tomatoes, cucumber, red bell peppers, onions, black olives and fresh minced parsley for a healthy low fat salad. Dressing recipe included.

Chopped Vegetable Salad vegetables


1 bunch broccoli
1 small head cauliflower
2 cups baby carrots
1 pint cherry or grape tomatoes, halved
1 large peeled and diced cucumber
1 red bell pepper, seeded and julienned
1 yellow bell pepper, seeded and julienned
1 small purple or red onion, very thinly sliced
1 cup small black olives
1/4 cup minced fresh parsley
Salad dressing (See recipe below)

Recipe Directions

Bring large pot of water to boil. Break broccoli and cauliflower into small florets. Add broccoli, cauliflower and carrots to boiling water and cook until slightly tender, about two minutes. Drain vegetables and immediately rinse with cold water to stop the cooking. Transfer to bowl and refrigerate, uncovered, 30 minutes.

In a large bowl, combine refrigerated blanched vegetables with tomatoes, cucumber, bell peppers, onion, olives and parsley. Add dressing and toss gently to coat.

Nutrition Information

Recipe makes 8 servings
Calories: 115; 15g; Protein: 4g; Fat: 6g; Calories from fat: 47-percent; Cholesterol: trace; Fiber: 5g; Sodium: 482mg

Salad Dressing

Salad oil with ingredients 2 tablespoons olive oil
1 tablespoon balsamic vinegar
2 tablespoons freshly squeezed lemon juice
1/2 cup of fresh basil leaves
1 teaspoon salt, or to taste
1/2 teaspoon black pepper
1/2 teaspoon Dijon-style mustard
3 cloves garlic

In blender or processor, process all ingredients until pureed. Dressing should be thick. Cover and refrigerate until ready to use. Recipe makes about 1/2-cup.

Nutrition Information per 1-tablespoon serving:
Calories: 36; Fat: 3g; Carbohydrate: 1g; Trace protein; Trace cholesterol; Trace Fiber; Sodium: 293mg; Calories from fat: 75-percent

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