Crab and Guacamole Salad

Gluten Free
Dairy Free
Very Healthy
Health score
63%
Crab and Guacamole Salad
25 min.
4
627kcal

Suggestions

Ingredients

  •  avocados diced pitted halved
  • 0.5 cup canola oil 
  • cup edamame frozen thawed
  • 0.5 cup hearts of palm chopped
  •  jalapeños chopped
  •  juice of lime juiced
  • pound lump crab meat 
  • bag greens mixed
  • cups orange juice 
  • 0.5 cup pineapple fresh diced finely
  • 0.3 cup pineapple juice fresh
  • cups pineapple juice 
  • small onion diced red finely
  •  roma tomatoes chopped
  • servings salt and pepper black freshly ground

Equipment

  • bowl
  • sauce pan
  • blender

Directions

  1. Combine the avocados, red onions, jalapenos, tomatoes and lime juice in a medium bowl. Season with salt and pepper, to taste.
  2. Salad: In a medium bowl combine the crabmeat, hearts of palm, edamame, pineapple and pineapple juice.
  3. Dressing: In a saucepan, over medium heat, cook pineapple juice and orange juice until thickened into a syrup. Cool for about 5 minutes.
  4. Transfer the syrup to a blender, turn on the blender, slowly pour in the oil and blend until smooth.
  5. Spread the guacamole out on a serving platter.
  6. Add a layer of the crab mixture and top with mixed greens.
  7. Drizzle with the dressing and serve.

Nutrition Facts

Calories627kcal
Protein18.78%
Fat41.91%
Carbs39.31%

Properties

Glycemic Index
92.92
Glycemic Load
17.81
Inflammation Score
-9
Nutrition Score
45.066521271415%

Flavonoids

Cyanidin
0.5mg
Epicatechin
0.56mg
Epigallocatechin 3-gallate
0.23mg
Eriodictyol
0.38mg
Hesperetin
15.49mg
Naringenin
2.89mg
Luteolin
0.1mg
Isorhamnetin
1.38mg
Kaempferol
0.21mg
Myricetin
0.11mg
Quercetin
6.49mg

Nutrients percent of daily need

Calories:626.77kcal
31.34%
Fat:30.31g
46.63%
Saturated Fat:3.81g
23.83%
Carbohydrates:63.96g
21.32%
Net Carbohydrates:50.03g
18.19%
Sugar:35.16g
39.07%
Cholesterol:47.63mg
15.88%
Sodium:977.31mg
42.49%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:30.55g
61.1%
Vitamin B12:10.21µg
170.1%
Vitamin C:134.02mg
162.44%
Copper:1.74mg
87.06%
Folate:267.08µg
66.77%
Potassium:2297.16mg
65.63%
Manganese:1.27mg
63.27%
Zinc:9.22mg
61.5%
Selenium:42.66µg
60.94%
Vitamin B6:1.12mg
55.79%
Fiber:13.94g
55.74%
Phosphorus:431.14mg
43.11%
Vitamin K:40.38µg
38.46%
Magnesium:145.43mg
36.36%
Vitamin E:4.77mg
31.8%
Vitamin B5:2.97mg
29.73%
Vitamin B3:5.48mg
27.38%
Vitamin B1:0.41mg
27.13%
Vitamin A:1199.16IU
23.98%
Vitamin B2:0.4mg
23.74%
Iron:4.07mg
22.63%
Calcium:155.15mg
15.51%