Egg-Broccoli Salad
Egg-Broccoli Salad - Age-old party classic jazzed up with dried tomatoes and pine nuts
Healthy, because
Even smarter
Nutritional values
This egg andbroccoli salad contains tons of B vitamins and 80 percent of your daily requirement of pantothenic acid per serving. This vitamin, also known as B5, promotes hair growth and wound healing.
Save a few calories in this dish by replacing a bit of the low-fat yogurt with skim milk.
(Percentage of daily recommendation)
| Calorie | 304 cal. | (14 %) | ||
| Protein | 25 g | (26 %) | ||
| Fat | 17 g | (15 %) | ||
| Carbohydrates | 11 g | (7 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8 g | (27 %) |
| Vitamin A | 0.6 mg | (75 %) | ||
| Vitamin D | 3.2 μg | (16 %) | ||
| Vitamin E | 5.2 mg | (43 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.8 mg | (73 %) | ||
| Niacin | 9.3 mg | (78 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 200 μg | (67 %) | ||
| Pantothenic acid | 4.7 mg | (78 %) | ||
| Biotin | 33.6 μg | (75 %) | ||
| Vitamin B₁₂ | 2.1 μg | (70 %) | ||
| Vitamin C | 151 mg | (159 %) | ||
| Potassium | 1,305 mg | (33 %) | ||
| Calcium | 422 mg | (42 %) | ||
| Magnesium | 108 mg | (36 %) | ||
| Iron | 6.1 mg | (41 %) | ||
| Iodine | 56 μg | (28 %) | ||
| Zinc | 3.5 mg | (44 %) | ||
| Saturated fatty acids | 4.4 g | |||
| Uric acid | 152 mg | |||
| Cholesterol | 360 mg |
Ingredients
- Ingredients
- 3 eggs
- 1 lb Broccoli
- 3 small sun-dried tomatoes
- salt
- 1 Tbsp Pine nuts
- 5 ozs Yogurt (low-fat)
- peppers
- 1 tsp Mustard
- 1 tsp sesame oil
- 1 garlic clove
- 5 button Mushroom (about 2 ounces)
Kitchen utensils
Preparation steps
Pierce eggs and hard-boil in a small pot of boiling salted water for 8-10 minutes. Drain the eggs, rinse with cold water and peel. Allow eggs to cool.
While the eggs cook, rinse broccoli and separate into florets. Peel thick stems and finely chop. Cut dried tomatoes into thin strips.
In a pot of boiling salted water, cook broccoli, covered, until bright green, 5-7 minutes. Add tomato strips and cook for about 3 minutes. Drain broccoli and tomatoes.
Meanwhile, toast the pine nuts in a small dry pan and let cool on a plate.
Mix together yogurt, mustard and oil in another bowl. Season with salt and pepper. Peel garlic, press through a garlic press into yogurt mixture and stir to combine.
Clean and trim mushrooms and cut into thin slices.
Gently mix mushrooms, tomato strips and broccoli with the yogurt dressing. Let stand for 10 minutes.
Meanwhile, cut the eggs into quarters and mix gently with the salad. Serve the egg and broccoli salad sprinkled with pine nuts.
