Published in The Wall Street Journal Saturday/Sunday March 14-15, 2015
From the Kitchen of Chef Josef Centeno
Richard Collins, MD, The Cooking Cardiologist®
This recipe caught my attention and it was perfect for the class on foods…building a healthier gut. Both Susan and I were looking for a dish rich in fiber and using lots of vegetables. This salad combines roasted vegetables with raw carrots, radishes and a fresh avocado. I love the addition of the thinly sliced pear too which creates a sweetness to the salad. It truly is a dish of texture and flavor. Special thanks to Chef Centeno of Los Angeles. I have made a few suggestions and options to his original recipe.
- 15 Brussels sprouts, halved (I would try slicing in ¼ inch pieces)
- ½ large head cauliflower, broken into bite-size florets (for color, try purple or yellow)
- 1 bunch broccolini, ends trimmed (Try adding a bunch of asparagus tips too)
- ¼ cup plus 2 tablespoons olive oil, plus more to taste
- Salt and freshly ground black pepper
- ¼ cup mayonnaise (I would suggest reduced fat mayo or fat free works just as well)
- ¼ cup Greek yogurt (plain and fat free)
- ½ clove garlic, grated
- ½ tablespoon fresh lemon juice, plus more to taste
- 1 tablespoon plus 1 teaspoon finely chopped chives
- 1 tablespoon finely chopped dill
- 8 small carrots, halved lengthwise (leave the short stems on, but carefully rinse)
- 1 small avocado, cut into thin wedges
- 6 breakfast radishes, halved or quartered, depending on size
- ½ Asian pear, cut into thin wedges (I would make this an entire pear)
- 1 teaspoon finely chopped parsley
1) Preheat oven to 500 degrees. On a large baking sheet, toss Brussels sprouts, cauliflower and broccolini (and asparagus tips if using) with 2 tablespoons oil and a pinch of salt. Roast until tender yet still snappy and browned in spots, about 15 minutes.
2) Meanwhile, make ranch vinaigrette: In a small bowl, beat together mayonnaise, yogurt, garlic, lemon juice, 1 tablespoon chives and dill. Whisk in remaining ¼ cup oil and season with salt, pepper and additional lemon juice to taste. Set aside.
3) To serve, toss roasted vegetables with carrots, avocados, radishes, pears, parsley and remaining chives and arrange on a platter. Drizzle with additional oil and lemon juice and season with salt and pepper. Serve with dressing alongside or drizzled over top.
Nutrition Information: Calories: 340, Total fat: 23 g, Saturated Fat: 3 g, Trans Fat: 0 g, Cholesterol: 0 mg, Sodium: 300 mg, Carbohydrates: 29 g, Fiber: 12 g, Protein: 8 g
Diabetic Exchanges: 1 Carbohydrate, 4 Fats, 1 Protein