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King Salad
Don't wait for Mardi Gras or MLK Day to make this good for you salad.
Servings (slide to adjust):
Calories per serving: 173kcal
Equipment
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Ingredients
- 2 cup Broccoli, florets only
- 2 cup Beets, julienned
- 1 Bell pepper, yellow
- 1 10 oz can Green Beans, cut style
- 1 10 oz can White corn
- ½ Red onion, sliced
~~ -- For the Dressing -- ~~
- ½ Lemon, juice of
- ¼ cup *Olive oil
- 1 tablespoon White vinegar
- ¼ teaspoon *Dry mustard
- ½ teaspoon Sunny Paris
- ¼ teaspoon Salt, Kosher
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Ingredients necessary for the recipe step are in italic. Ingredient measurements may vary due to measurement tools used.
Instructions
- Mise en place
To make the broccoli:
- 2 cup BroccoliBreak the broccoli into florets. Steam the broccoli for five to seven minutes or until the florets are bright green and tender-crisp. Do not overcook! Put the cooked broccoli on a cutting board or plate in a single layer into the freezer for about 20 minutes or until the broccoli is completely cooled.
Canned vegetables:
- 1 10 oz can Green Beans, 1 10 oz can White cornDrain the canned vegetables completely.
Make the Dressing:
- 1/2 Lemon, 1 tablespoon White vinegar, 1/4 teaspoon Dry mustard, 1/2 teaspoon Sunny Paris, 1/4 teaspoon Salt, 1/4 cup Olive oilPut the mustard in a small bowl and add the lemon juice, Sunny Paris, and white vinegar. Slowly start adding the olive oil and whisking the entire time until the mixture is emulsified.
Assembly:
- 1 10 oz can Green Beans, 1/2 Red onion, 1 10 oz can White cornPut the sliced red onions, corn, and green beans in for the first layer in a nice serving bowl.
- 2 cup Broccoli, 2 cup Beets, 1 Bell pepperPut the cold broccoli, cold julienned beets, and yellow bell pepper on top as the second layer.
- Pour the dressing over the vegetables and toss. Serve immediately.
Notes
If you have other vegetables that are in the purple, green, or gold color range, add them as well.
Nutrition
Calories: 173kcalCarbohydrates: 20gProtein: 5gFat: 10gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 7gCholesterol: 0mgSodium: 285mgPotassium: 448mgFiber: 6gSugar: 6g
I am not a certified nutritionist or registered dietitian and any nutritional information on the-good-plate.com should only be used as a general guideline.