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Broccoli Refreshing Salad
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Broccoli Refreshing Salad

HEALTHY! TASTY! RECIPES (JICA TCP, Himachal)
HEALTHY! TASTY! RECIPES (JICA TCP, Himachal) @jica_tcp_himachal_EN
Himachal Pradesh, India

Simply by steaming and mixing with fresh dressing, you can truly enjoy the sweetness and unique texture of broccoli. The salad is a rich source of vitamin A, C, K and folate. This is a very light salad which can go well with any rich dish, but actually an incredible powerhouse of vitamins!

Amount of Nutrients and Percent Daily Value (DV) per Serving (85g):

Calories: 47.5kcal (% DV 2.4)
Protein: 2.4g (%DV 4.8)
Fat: 1.9g (%DV 2.5)
Carbohydrates: 7.0g (%DV 2.5)
Dietary fiber: 3.1g (%DV 11.0)
Vitamin A: 341.8mg (%DV 38.0)
Vitamin C: 50.0mg (%DV 55.6)
Vitamin K: 104.5mcg (%DV 87.1)
Folate: 83.2mcg (%DV 20.8)

Simply by steaming and mixing with fresh dressing, you can truly enjoy the sweetness and unique texture of broccoli. The salad is a rich source of vitamin A, C, K and folate. This is a very light salad which can go well with any rich dish, but actually an incredible powerhouse of vitamins!

Amount of Nutrients and Percent Daily Value (DV) per Serving (85g):

Calories: 47.5kcal (% DV 2.4)
Protein: 2.4g (%DV 4.8)
Fat: 1.9g (%DV 2.5)
Carbohydrates: 7.0g (%DV 2.5)
Dietary fiber: 3.1g (%DV 11.0)
Vitamin A: 341.8mg (%DV 38.0)
Vitamin C: 50.0mg (%DV 55.6)
Vitamin K: 104.5mcg (%DV 87.1)
Folate: 83.2mcg (%DV 20.8)

Read more

Broccoli Refreshing Salad

HEALTHY! TASTY! RECIPES (JICA TCP, Himachal)
HEALTHY! TASTY! RECIPES (JICA TCP, Himachal) @jica_tcp_himachal_EN
Himachal Pradesh, India

Simply by steaming and mixing with fresh dressing, you can truly enjoy the sweetness and unique texture of broccoli. The salad is a rich source of vitamin A, C, K and folate. This is a very light salad which can go well with any rich dish, but actually an incredible powerhouse of vitamins!

Amount of Nutrients and Percent Daily Value (DV) per Serving (85g):

Calories: 47.5kcal (% DV 2.4)
Protein: 2.4g (%DV 4.8)
Fat: 1.9g (%DV 2.5)
Carbohydrates: 7.0g (%DV 2.5)
Dietary fiber: 3.1g (%DV 11.0)
Vitamin A: 341.8mg (%DV 38.0)
Vitamin C: 50.0mg (%DV 55.6)
Vitamin K: 104.5mcg (%DV 87.1)
Folate: 83.2mcg (%DV 20.8)

Simply by steaming and mixing with fresh dressing, you can truly enjoy the sweetness and unique texture of broccoli. The salad is a rich source of vitamin A, C, K and folate. This is a very light salad which can go well with any rich dish, but actually an incredible powerhouse of vitamins!

Amount of Nutrients and Percent Daily Value (DV) per Serving (85g):

Calories: 47.5kcal (% DV 2.4)
Protein: 2.4g (%DV 4.8)
Fat: 1.9g (%DV 2.5)
Carbohydrates: 7.0g (%DV 2.5)
Dietary fiber: 3.1g (%DV 11.0)
Vitamin A: 341.8mg (%DV 38.0)
Vitamin C: 50.0mg (%DV 55.6)
Vitamin K: 104.5mcg (%DV 87.1)
Folate: 83.2mcg (%DV 20.8)

Read more
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Ingredients

20 minutes
3 servings
  1. 200 gBroccoli (cut into florets)
  2. 1 tbspLemon juice
  3. 1 tbspFlaxseed/roasted sesame
  4. 1/2 tspBlack pepper powder
  5. 1 tspSalt
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Steps

20 minutes
  1. 1

    Steaming of Broccoli:

  2. 2

    First of all, boil 1.5-2 cups of water in a utensil.

  3. 3

    Once bubbles start to appear in the water, place a sieve in it.

  4. 4

    Now add broccoli florets in the sieve.

  5. 5

    Cover the utensil and allow the broccoli to get steamed for 3 minutes.

  6. 6

    Take out the steamed broccoli in a bowl.

  7. 7

    Salad Making:

  8. 8

    Now add lemon juice, salt and black pepper powder in the steamed broccoli and mix it properly.

  9. 9

    Broccoli salad is ready.

  10. 10

    Garnish it with roasted flaxseed or sesame seeds and serve.

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HEALTHY! TASTY! RECIPES (JICA TCP, Himachal)
HEALTHY! TASTY! RECIPES (JICA TCP, Himachal) @jica_tcp_himachal_EN
on January 27, 2022 05:21
Himachal Pradesh, India
“Healthy! Tasty! Recipes” were developed under the Japan International Cooperation Agency (JICA)’s Phase II Project for Crop Diversification in Himachal Pradesh (2017-2022), to promote self-consumption of vegetables by farmers, especially targeting newly introduced vegetables unfamiliar to the farmers.Furthermore, the recipes include ideas of contributing to nutrition improvement in the State as majority of the population in Himachal is found to have health problems such as anemia, hypertension and overweight. Also focusing on the food habits of Himachali, who are generally vegetarians, sources of protein seem lacking in their food. Efforts were therefore made to prepare the recipes based on the following points:1) Use of crops rich in nutrients such as iron and protein2) Use of low sugar, low salt and low fat, following the WHO’s Recommended Daily Intake3) Application of cooking methods to retain more nutrients such as steaming instead of boiling and shallow frying instead of deep frying4) Maximization of value of traditional recipes and use of ingredients locally available for wider acceptability5) Suggestion of “Immunity boosting recipes” using vitamin-C rich vegetables with concern over the spread of COVID-19 infection in India.Remark: Nutrition information of the recipes are sourced mainly from "SELF Nutrition Data", etc.--------------------------------------------------------------------For translation of recipes in Hindi please click on the below mentioned linkhttps://cookpad.wasmer.app/in/users/20736692
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Comments (4)

Neha Dua
Neha Dua @cook_90450
January 27, 2022 15:07
Super healthy
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