Salad With Broccoli, egg, feta cheese and sunflower seeds
Salad With Broccoli, egg, feta cheese and sunflower seeds
Simple salad, yet extremely nutritious. It is suitable both for a party and every day - as a nutritious element of breakfast. Recommended especially for people struggling with magnesium and calcium deficiencies. Due to the high content of B vitamins, it will help you react better in stressful situations and will help your brain work more efficiently.
Ingredients for 6 portions:
fresh or frozen broccoli
eggs - 3 pcs. (class M)
feta – 140 g
Shelled sunflower - 30 g
Greek yoghurt - 120 g
Mayonnaise - 2 spoons (30 g) - optional
Garlic - 3-4 teeth
salt to taste (I used a stone from Kłodawa)
Broccoli - why it is worth eating?
Proven anti-cancer activity in the area of, among others. large intestine, stomach, esophagus.
They provide minerals like: potassium, calcium, iron, Phosphor, mangan, magnesium, sulfur and vitamins: A (beta-carotene), B1, B2, B6, C, K, PP, pantothenic acid and folic acid
They are recommended for diabetics due to the large amount of chromium, people struggling with high cholesterol, having heart problems, anemia, with calcium deficiency and with arthritis
They are a source of dietary fiber.
Sunflower - why eat value?
Source of vitamin E and a set of B vitamins, which improves the work of the nervous system.
It contains magnesium, thanks to which it helps in the fight against stress and is recommended during increased intellectual activity (e.g.. exams), It also helps in the fight against migraines and muscle spasms.
Contains calcium - good for bones, moreover, iron, potassium, zinc, copper, manganese in selenium
It provides unsaturated fatty acids, mainly from the omega group 6.
Preparation of the salad:
Hard-boil the eggs, then rinse with cold water, and then cut into medium cubes.
Divide the broccoli into florets and cook al'dente.
Put sunflower seeds in a dry frying pan and roast until browned.
Preparation of garlic sauce: yoghurt, mayonnaise and squeezed through the press, or finely chopped garlic, put in a small bowl, then mix until combined.
Put all the ingredients in a bowl - broccoli, eggs, diced feta cheese, sunflower and sauce. Stir gently and season with salt if necessary.
Nutritional values 100 g broccoli salad:
Calorific value: 170 kcal
Protein: 8,71 g
Carbohydrates: 4,81 g
Fats: 12,4 g
Information for diabetics - 100 g broccoli salad, to:
0,5 WW
1,5 WBT
You can simply boil broccoli in water, but I recommend cooking it in a steamer. Valuable vitamins and trace elements will not be washed away by water, in addition, such a method of heat treatment makes, that the taste is definitely more pronounced (you do not need to salt it), and the color is intense green.
Note with salt! Feta is quite salty, so you may not need to use salt to season your salad.
