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Kalyn's Kitchen

Chinese Broccoli Salad

I know a lot of you faithful blog readers out there consider me the highest example of healthy eating, and I do try pretty hard, but this week I’ve really been eating a lot of junk I wouldn’t normally touch. It’s the holidays, and at school we’re having treats every day. It’s amazing how it works, but when I’m eating the wrong things, it doesn’t take long before I start craving something simple, fresh, and light. This broccoli salad really fit the bill.

One thing I loved about this recipe was that it was suggested as a way to use broccoli stems. I didn’t have that much broccoli, so I used the whole thing, but I’ll remember it when I have a broccoli recipe that only uses the flowerets. This didn’t keep well in the refrigerator, so make as much as you need for the meal.

The recipe was from The Ultimate Low Carb Cookbook, by Mary B. Johnson, a graduate of Cordon Bleu. If you’re even remotely into lower carb eating I recommend the book. I see at least 20 recipes in there that I’d like to try. The spine of the book says Barnes & Noble Books, or check the online source above.

Chinese Broccoli Salad
(Makes 4 generous servings, from The Ultimate Low Carb Cookbook, with slight adaptations by Kalyn)

1 bunch fresh broccoli
2 tsp. salt (for cooking water)
3 T soy sauce
2 T dark sesame oil (often called toasted sesame oil)
2 T rice wine vinegar
1 tsp. Splenda, Stevia in the Raw Granulated, or sugar (or less)

Cut off broccoli flowerets, cutting bigger ones into half or fourths. Peel broccoli stems and slice on diagonal. Bring a pot of water to a boil, add salt and broccoli and cook exactly 3 minutes. Drain broccoli and plunge into bowl of ice water to stop the cooking process, then dump broccoli into colander and let drain well and cool.

Combine dressing ingredients and whisk to blend. Just before serving pour dressing over broccoli and stir several times to coat broccoli with dressing. Serve at room temperature.

South Beach Suggestions:
Made with Splenda, this would be a perfect recipe for any phase of the South Beach Diet. For phase one, this would be great with Grilled Chicken Sanpete Kabobs or Grilled Fusion Chicken. For phase two or three add Lake Powell Spicy Rice or Brown Rice with Cashews and Herbs.

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    10 Comments on “Chinese Broccoli Salad”

  1. Great broccoli recipe! One of those veggies we all should eat more of!

  2. Yum – I’m one of those weird people who just LOVES brocolli! This sounds quite delicious – must give it a try.

  3. Thanks Kalyn

  4. We love broccoli at our house and I’m always looking for new ways to prepare it. This looks so yummy – I’ve barely been up an hour and I really wish I had some in front of me right now. =) Thanks for sharing!

  5. Asha, Aria and Gattina, it was so good and very light compared to what I’ve been eating, lol. I Like the idea of using this as a stir-fry sauce too.

    Sandeepa, I can only tell you what my experience has been. I think cholesterol is a complex issue, and there are several cholesteol indicators that can be a problem and different reasons why people get cholesterol that’s too high. I had high cholesterol and triglycerides for 7 years and took medication before I went on the South Beach Diet. After I lost weight and had been on South Beach about a year, I had my cholesterol checked and it was better without medication than it had ever been with medication before. All my cholesterol numbers had significantly improved for every type.

    However, I’m not claiming that my recipes are good for every type of cholesterol problem. Check with your doctor to see what he/she recommends.

  6. Hi Kalyn
    You must be busy but a quick question I kinow your blog has a lot of great low carb recipes. What I need to know is are these recipes good for someone on a low cholesterol diet too ? Please let me know whenever you get time

  7. I think I can use the same recipe (omit the sugar and vinegar) and make a delicious stir-fry too.

  8. hi kalyn, thats one of my favorite ways to eat brocolli. i’ve never used vinegar too i cant wait to try it!

  9. Looks great and healthy too:)