Insalata di Broccoli

Insalata di Broccoli is a vibrant Italian salad that combines tender steamed broccoli with fresh ingredients and a zesty dressing. This dish not only delights the palate but also offers a nutritious boost, making it a perfect appetizer or side dish.

Ingredients

• Broccoli - 300 grams
• Cherry tomatoes - 150 grams
• Red onion - 50 grams
• Black olives - 50 grams
• Extra virgin olive oil - 3 tablespoons
• Lemon juice - 1 tablespoon
• Garlic - 1 clove
• Salt - to taste
• Black pepper - to taste
• Parmesan cheese - 30 grams (optional)

Steps

1. Wash the broccoli thoroughly and cut it into bite-sized florets.
2. In a pot, bring salted water to a boil, and add the broccoli florets. Blanch for 3-4 minutes until bright green and slightly tender.
3. Drain the broccoli and immediately transfer it to a bowl of ice water to stop the cooking process. Let it cool for a few minutes, then drain again.
4. While the broccoli is cooling, slice the cherry tomatoes in half and thinly slice the red onion.
5. In a small bowl, whisk together the extra virgin olive oil, lemon juice, minced garlic, salt, and black pepper to create the dressing.
6. In a large bowl, combine the cooled broccoli, cherry tomatoes, red onion, and black olives.
7. Pour the dressing over the salad and toss gently to combine.
8. If desired, shave or grate Parmesan cheese on top before serving.

Nutrition

• Calories: 180
• Protein: 5 g
• Carbs: 12 g
• Fiber: 5 g
• Sugar: 2 g
• Sodium: 300 mg
• Cholesterol: 5 mg
• Total Fat: 15 g
• Saturated Fat: 3 g
• Unsaturated Fat: 10 g
• Water: 0.2 L

Health Benefits

• Rich in vitamins and minerals, particularly vitamin C and vitamin K.
• High in fiber, promoting digestive health.

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