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Broccoli Salad with Peanut Dressing

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July 17, 2012 | Issue 409

Order Up Cancer Prevention

Broccoli Salad with Peanut Dressing

Sesame stir-fry is a take-out favorite, but is often loaded down with fats and oils. This recipe makeover features all the flavor of a traditional Sichuan dish with cancer protection to boot. Broccoli is a nutritional powerhouse, packed with fiber, beta-carotene, folate, potassium and vitamin C. It’s also rich in sulphoraphane, a phytochemical being studied for its cancer-fighting properties. Steam cooking the broccoli helps it retain even more of these nutrients. Mix it up with peppers, onions and a sweet and tangy peanut sauce for an authentic flavor.

Makes 4 servings.

Per serving: 146 calories, 9 g fat (2 g sat fat), 17 g carbohydrates,
6 g protein, 4 g fiber 255 mg sodium.

  • 4 cups broccoli florets
  • 1 medium red bell pepper, cut in thin strips, about 1 cup
  • 1/3 cup red onion, cut in thin crescents
  • 3 Tbsp. smooth peanut butter, natural and unsweetened
  • 2 tsp. roasted sesame oil
 
  • 1-2 Tbsp. rice vinegar
  • 2 Tbsp. fresh lime juice
  • 1 Tbsp. reduced-sodium soy sauce
  • 2 tsp. agave syrup
  • Pinch of salt
  • Ground black pepper
  • Red pepper flakes, optional

Directions

  1. Place steamer basket in large saucepan. Add water to depth of 1 inch. Cover and bring the water to boil. Add broccoli, cover and steam over medium-high heat until tender-crisp, 3 minutes. Transfer broccoli to mixing bowl. Add bell pepper and onion.
  2. In small bowl, combine peanut butter and sesame oil. Add vinegar, lime juice, soy sauce and agave and whisk until dressing is smooth. Season dressing to taste with salt and pepper. Pour dressing over vegetables and use fork to toss until salad is well coated. Sprinkle on red pepper flakes, if using, and mix to combine. Cover, and refrigerate the salad for 1 hour before serving, or up to 24 hours. Toss well before serving.
CancerResource cover

CancerResource:
Living With Cancer

AICR has completely revamped its CancerResource booklet to offer even more up-to-date, evidence-based information on managing diet and activity during treatment, and after.

Read more...

Grocery list

Broccoli
Red bell pepper
Red onion
Smooth peanut butter
Roasted sesame oil
Rice vinegar
Lime juice
Reduced-sodium soy sauce
Agave syrup
Pinch of salt
Ground black pepper
Red pepper flakes

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Did You Know?

Cruciferous vegetables, like broccoli, contain glucosinolates, compounds that may help reduce inflammation, activate certain enzymes and deactivate carcinogens.

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American Institute for Cancer Research
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Fax: (202) 328-7226 | Email: newsletters@aicr.org

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