365 Guru - Recipes, Music & Health - Rock ON: [Healthy_Recipes_For_Diabetic_Friends] Cauliflower Salad with Lemon-Dill Yogurt Dressing

Monday, July 14, 2014

[Healthy_Recipes_For_Diabetic_Friends] Cauliflower Salad with Lemon-Dill Yogurt Dressing - 4.9g Carbs, 2.1g Fiber, 2.1g Sugar

Cauliflower Salad with Lemon-Dill Yogurt Dressing - 4.9g Carbs, 2.1g Fiber, 2.1g Sugar

{Note that the nutrition for the Salad is separate from the Dressing!}

From: naturallyella.com AND www.foodandwine.com
Serves: 4

1 head cauliflower
1/3 red onion, thinly sliced
1/4 cup sunflower seeds

1 recipe for Lemon-Dill Yogurt (Below)

Break down cauliflower into bit-size florets. Bring a pot of water to a boil and ready an ice bath. Blanch Cauliflower for 4 minutes, just enough to make it tender with a bit of crunch still left. Drain and plunge into the ice bath to stop cooking.

In a bowl, toss together the blanched cauliflower with sliced red onions and sunflower seeds. Make yogurt dressing according to directions. Add to cauliflower and stir until well coated. Let refrigerate for at least an hour before serving.

Nutrition From: www.caloriecount.about.com
Servings: 4
Serving Size: 78 g
Nutrition per Serving: 37 Calories, 14 Calories from Fat, 1.6g Total Fat, 0mg Cholesterol, 20mg Sodium, 233mg Potassium, 4.9g Total Carbs, 2.1g Dietary Fiber, 2.1g Sugars, 2g Protein
Vitamin C 53% - Calcium 2% -    Iron 2%
Nutrition Grade: A

Good points:
    Low in saturated fat
    No cholesterol
    Low in sodium
    Very high in dietary fiber
    High in manganese
    High in magnesium
    High in pantothenic acid
    High in phosphorus
    High in potassium
    High in thiamin
    Very high in vitamin B6
    Very high in vitamin C

Lemon-Dill Yogurt Dressing - 4.8g Carbs, 4.4g Sugar

From: www.foodandwine.com - Contributed by Sheila Lukins
Makes: 1 1/3 Cups

1 cup nonfat plain yogurt, drained for 1 hour in a strainer
1 Tbsp fresh lemon juice
1 tsp finely grated lemon zest
1/4 cup extra-virgin olive oil
1/4 tsp coarsely ground black pepper
2 tsp chopped fresh dill

Mix the yogurt, lemon juice and lemon zest together in a small bowl. Slowly drizzle in the olive oil, whisking constantly until smooth and slightly thickened. Fold in the pepper and the chopped dill. Refrigerate, covered, until ready to use, for up to 8 hours

Nutrition From: www.caloriecount.about.com
Servings: 4
Serving Size: 80 g
Nutrition per Serving: 154 Calories, 121 Calories from Fat, 13.4g Total Fat, 2.4g Saturated Fat, 4mg Cholesterol, 45mg Sodium, 168mg Potassium, 4.8g Total Carbs, 4.4g Sugars, 3.6g Protein
Vitamin A 1% - Vitamin C 5% - Calcium 12% - Iron 2%
Nutrition Grade: C+

Good points:
    Low in cholesterol
    Low in sodium