 |
|
Print this recipe:
 As a Word doc
As a PDF
|
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 peper flakes, optional
|
|
Directions
- 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.
- 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:
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...
|
|
|
