Blanched Broccoli Salad
Skip the Boiling! Boost Broccoli’s Benefits 10x for Blood Sugar Control & Fiber Power
Broccoli is a nutritional powerhouse, rich in fiber that helps maintain low blood sugar levels and promotes satiety, making it excellent for weight management. This recipe focuses on maximizing these benefits with a simple yet effective preparation method.
Ingredients- 1 head of fresh broccoli
- 1/4 small onion
- 1 tsp minced garlic
Dressing Ingredients- 2 Tbsp toasted sesame seeds (ground)
- 1/2 Tbsp soy sauce
- 1/2 Tbsp corn syrup or rice syrup
- 1 Tbsp plum extract (or rice vinegar)
- 2-3 pinches of salt
- 3 Tbsp mayonnaise
- 2 Tbsp toasted sesame seeds (ground)
- 1/2 Tbsp soy sauce
- 1/2 Tbsp corn syrup or rice syrup
- 1 Tbsp plum extract (or rice vinegar)
- 2-3 pinches of salt
- 3 Tbsp mayonnaise
Cooking Instructions
Step 1
Begin by soaking the broccoli in water for 10 minutes to ensure thorough cleaning. After rinsing under running water, cut the broccoli into bite-sized florets. You can also peel the tough outer layer of the stem and chop it for consumption, adding more texture and nutrients.
Step 2
Finely mince 1/4 of a small onion. Soak the minced onion in cold water for about 5 minutes to remove its pungent flavor, then squeeze out excess water. This step enhances the onion’s sweetness and crispness.
Step 3
If you’re using canned tuna, drain the oil thoroughly. Removing the oil prevents the dish from becoming greasy and improves the overall flavor balance.
Step 4
Now, let’s prepare the delicious dressing. In a bowl, combine 2 tablespoons of ground toasted sesame seeds, 1/2 tablespoon of soy sauce, 1/2 tablespoon of corn syrup (or other liquid sweetener), 1 tablespoon of plum extract (or rice vinegar), 2-3 pinches of salt, and 3 tablespoons of mayonnaise. Whisk everything together until smooth and well combined, ensuring no lumps remain. Using corn syrup adds a lovely sheen and sweetness.
Step 5
Heat a little olive oil in a frying pan over medium-low heat. Add the prepared broccoli florets and stir-fry until they turn a vibrant green and are slightly tender-crisp. Add 1 teaspoon of minced garlic and 2-3 pinches of salt, continuing to stir-fry for another minute. Stir-frying broccoli enhances its natural sweetness and preserves its nutrients better than boiling.
Step 6
Allow the stir-fried broccoli to cool slightly. Mixing with the dressing while too hot can make the broccoli mushy. Once cooled, add the drained tuna (optional), the squeezed minced onion, and the prepared mayonnaise-sesame dressing to the broccoli. Gently toss everything together until the dressing evenly coats all the ingredients. Your delightful Broccoli Salad is ready! It’s a perfect healthy side dish or a light meal.
