Broccoli Salad with Water Chestnuts and Dried Cranberries

Average Rating:

×

Broccoli Salad with Water Chestnuts and Dried Cranberries

The acid in the red wine vinegar breaks down the broccoli, softening it so there’s no need to cook it. in this no-cook, American side dish from Simple Cooking with Heart.

Ingredients

Servings  4  

  • 7 cups chopped broccoli florets (from about 2 heads broccoli)
  • 1 cup grated broccoli stem (also from those same 2 heads broccoli)
  • 2 (5-ounce) cans sliced water chestnuts (drained)
  • 1/3 cup dried, unsweetened cranberries
  • 3 tablespoon canola oil
  • 3 tablespoon red wine vinegar
  • 1/2 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 1/4 teaspoon ground black pepper

Directions

Tip: Click on step to mark as complete.

  1. Remove and reserve the stalks from the broccoli. Chop broccoli florets into bite-size pieces. Add into a large zip-top bag with water chestnuts and dried cranberries.
  2. Place a box grater inside a small bowl. Grate the stalks to get around 1 cup of grated broccoli stem (or more depending on how big the stalks are). Add into the bag.
  3. In a small bowl, add oil, vinegar, garlic powder, salt, and pepper. Whisk with a fork to combine. Add dressing into the zip-top bag. Seal the bag and gently toss to combine. Refrigerate for at least an hour and up to 24 hours to let the broccoli marinate in the dressing. Serve.

Cooking Tip: Since the broccoli florets are “cooking” in the acidic dressing, cut the florets as small as possible so the acid makes the broccoli soften quicker.

Keep it Healthy: Any time a recipe calls for broccoli florets, grate the stem to use as well. You are bulking up the nutrition of your recipe with an item that normally would just be tossed.

Tip: Serving size 2 cups

Tip: Don’t have red wine vinegar? Just substitute lemon juice. 

Nutrition Facts

Broccoli Salad with Water Chestnuts and Dried Cranberries

CaloriesCalories

182 Per Serving

ProteinProtein

5g Per Serving

FiberFiber

9g Per Serving

Cost Per ServingCost Per Serving

$1.64

Nutrition Facts

Calories 182
Total Fat 11 g
Saturated Fat 0.9 g
Trans Fat 0.0 g
Polyunsaturated Fat 3.2 g
Monounsaturated Fat 6.7 g
Cholesterol 0 mg
Sodium 192 mg
Total Carbohydrate 20 g
Dietary Fiber 9 g
Sugars 2 g
Protein 5 g

Dietary Exchanges
2 fat, 3 vegetable, 1/2 fruit

 

The acid in the red wine vinegar breaks down the broccoli, softening it so there’s no need to cook it. in this no-cook, American side dish from Simple Cooking with Heart.

Nutrition Facts

Broccoli Salad with Water Chestnuts and Dried Cranberries

CaloriesCalories

182 Per Serving

ProteinProtein

5g Per Serving

FiberFiber

9g Per Serving

Cost Per ServingCost Per Serving

$1.64
×
Calories 182
Total Fat 11 g
Saturated Fat 0.9 g
Trans Fat 0.0 g
Polyunsaturated Fat 3.2 g
Monounsaturated Fat 6.7 g
Cholesterol 0 mg
Sodium 192 mg
Total Carbohydrate 20 g
Dietary Fiber 9 g
Sugars 2 g
Protein 5 g

Dietary Exchanges
2 fat, 3 vegetable, 1/2 fruit

Ingredients

Servings  4  

  • 7 cups chopped broccoli florets (from about 2 heads broccoli)
  • 1 cup grated broccoli stem (also from those same 2 heads broccoli)
  • 2 (5-ounce) cans sliced water chestnuts (drained)
  • 1/3 cup dried, unsweetened cranberries
  • 3 tablespoon canola oil
  • 3 tablespoon red wine vinegar
  • 1/2 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 1/4 teaspoon ground black pepper

Directions

Tip: Click on step to mark as complete.

  1. Remove and reserve the stalks from the broccoli. Chop broccoli florets into bite-size pieces. Add into a large zip-top bag with water chestnuts and dried cranberries.
  2. Place a box grater inside a small bowl. Grate the stalks to get around 1 cup of grated broccoli stem (or more depending on how big the stalks are). Add into the bag.
  3. In a small bowl, add oil, vinegar, garlic powder, salt, and pepper. Whisk with a fork to combine. Add dressing into the zip-top bag. Seal the bag and gently toss to combine. Refrigerate for at least an hour and up to 24 hours to let the broccoli marinate in the dressing. Serve.

Cooking Tip: Since the broccoli florets are “cooking” in the acidic dressing, cut the florets as small as possible so the acid makes the broccoli soften quicker.

Keep it Healthy: Any time a recipe calls for broccoli florets, grate the stem to use as well. You are bulking up the nutrition of your recipe with an item that normally would just be tossed.

Tip: Serving size 2 cups

Tip: Don’t have red wine vinegar? Just substitute lemon juice. 

 


American Heart Association recipes are developed or reviewed by nutrition experts and meet specific, science-based dietary guidelines and recipe criteria for a healthy dietary pattern.

Some recipes may be suitable for people who are managing diabetes, high blood pressure, heart disease and/or other conditions or seeking low-sodium, low-fat, low-sugar, low-cholesterol or low-calories recipes. However, this site and its services do not constitute medical advice, diagnosis or treatment. Always talk to your health care provider for diagnosis and treatment, including your specific dietary needs. If you have or suspect that you have a medical problem or condition, please contact a qualified health care provider.

Copyright is owned or held by the American Association, Inc. (AHA), except for recipes certified by the Heart-Check recipe certification program or otherwise indicated. All rights are reserved. Permission is granted, at no cost and without need for further request, to link to or share AHA-own recipes provided that no next, ingredients or directions are altered; no substitutions are made; and proper attribution is made to the American Heart Association. See full terms of use.