Crab-and-Avocado Salad with Ginger Vinaigrette

Gluten Free
Dairy Free
Very Healthy
Health score
100%
Crab-and-Avocado Salad with Ginger Vinaigrette
45 min.
4
446kcal

Suggestions

Ingredients

  •  avocados diced ripe
  • 0.3 cup cooking oil 
  • teaspoons ginger fresh chopped
  • teaspoons juice of lemon 
  • 0.5  lemon zest grated
  • 0.5 pound lump crab meat 
  • 1.5 tablespoons rice-wine vinegar 
  • 0.8 pound romaine lettuce ( 2 quarts)
  • 0.5 teaspoon salt 
  •  scallions including tops green chopped
  • teaspoon soya sauce 
  • quarts watercress 

Equipment

  • bowl
  • blender

Directions

  1. In a blender, combine the ginger, lemon zest, lemon juice, vinegar, scallions, soy sauce, and 1/4 teaspoon of the salt. Pulse to chop.
  2. Add the oil and puree until smooth.
  3. In a large glass or stainless-steel bowl, combine the watercress, romaine, avocados, and the remaining 1/4 teaspoon salt. Toss the salad with all but 3 tablespoons of the vinaigrette and mound the salad on plates.
  4. Toss the crabmeat with the remaining vinaigrette. Spoon the dressed crabmeat over the salads.
  5. Wine Recommendation: Avocados are so rich it can be hard to find a wine to match. Opt for contrast instead by using a crisp Italian white wine such as Soave or Orvieto. Its fresh but neutral flavors will stand back and let the salad shine.
  6. Notes: Wait until you're ready to toss the salad before dicing the avocados. The acidity in the vinaigrette will keep them from turning brown.

Nutrition Facts

Calories446kcal
Protein20.38%
Fat64.33%
Carbs15.29%

Properties

Glycemic Index
46
Glycemic Load
2.06
Inflammation Score
-10
Nutrition Score
51.786521621372%

Flavonoids

Cyanidin
0.33mg
Epicatechin
0.37mg
Epigallocatechin 3-gallate
0.15mg
Eriodictyol
0.12mg
Hesperetin
0.36mg
Naringenin
0.03mg
Apigenin
0.05mg
Luteolin
0.14mg
Kaempferol
109.07mg
Myricetin
0.95mg
Quercetin
144.43mg

Nutrients percent of daily need

Calories:445.55kcal
22.28%
Fat:34.54g
53.13%
Saturated Fat:3.73g
23.32%
Carbohydrates:18.47g
6.16%
Net Carbohydrates:7.31g
2.66%
Sugar:2.9g
3.22%
Cholesterol:23.81mg
7.94%
Sodium:1057.6mg
45.98%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:24.62g
49.23%
Vitamin K:1316.95µg
1254.24%
Vitamin A:22727.48IU
454.55%
Vitamin C:224mg
271.51%
Vitamin B12:5.1µg
85.05%
Manganese:1.47mg
73.63%
Potassium:2402.49mg
68.64%
Vitamin E:10.23mg
68.2%
Folate:269.42µg
67.36%
Calcium:640.49mg
64.05%
Copper:1.13mg
56.49%
Vitamin B6:1.03mg
51.37%
Phosphorus:490.89mg
49.09%
Vitamin B2:0.79mg
46.37%
Fiber:11.16g
44.64%
Magnesium:170.76mg
42.69%
Vitamin B1:0.58mg
38.95%
Selenium:25.73µg
36.76%
Vitamin B5:3.2mg
32%
Zinc:4.77mg
31.8%
Vitamin B3:3.69mg
18.44%
Iron:2.8mg
15.56%
Source:My Recipes