Crab Stacks

Gluten Free
Dairy Free
Very Healthy
Health score
100%
Crab Stacks
45 min.
3
730kcal
81.29%sweetness
100%saltiness
68.47%sourness
35.74%bitterness
73.3%savoriness
67.26%fattiness
100%spiciness

Ingredients

  •  crabs shelled
  • cup quinoa 
  • cup orange juice 
  • cup chicken stock see 
  •  mangos diced pitted
  •  pepper flakes diced seeded
  •  avocado diced seeded
  •  lime 
  •  roma tomatoes diced
  • tablespoon cilantro leaves chopped
  • tablespoon spring onion chopped
  •  garlic clove minced
  • servings salmon fresh diced (OPTIONAL)

Equipment

  • sauce pan

Directions

  1. COMBINE THE QUINOA, OJ AND STOCK IN A SAUCEPAN. COOK OVER MEDIUM HIGH HEAT UNTIL ALL LIQUID HAS BEEN ABSORBED. REMOVE FROM HEAT AND SET ASIDE.
  2. CUT THE LIME INTO QUARTERS.
  3. COMBINE THE MANGO AND FRESNO CHILE. SQUEEZE A 1/4 OF THE LIME OVER THE MIXTURE AND MIX TO COMBINE.
  4. COMBINE THE TOMATO, CILANTRO, GREEN ONION AND GARLIC. SQUEEZE 1/4 OF THE LIME OVER THE MIXTURE AND STIR TO COMBINE.
  5. USING A ROUND MOLD, SPOON SOME OF THE PREPARED QUINOA INTO THE BOTTOM. IF USING THE SALMON- SPOON IN A LAYER OF THE SALMON.- OTHERWISE USE CRAB. TOP WITH A LAYER OF THE TOMATO MIXTURE, THEN AVOCADO.
  6. TOP WITH A THIN LAYER OF THE QUINOA, THEN CRAB, FOLLOWED BY AVOCADO, THE MANGO MIXTURE AND MORE CRAB AND FINALLY TOPPED WITH A BIT MORE MANGO MIXTURE.
  7. PRESS DOWN AND THEN REMOVE THE MOLDS.
  8. GARNISH WITH PICKLED GINGER AND RADISHES AND USE THE REMAINING 1/2 LIME TO SQUEEZE OVER THE STACKS. SERVE COLD.

Nutrition Facts

Calories730kcal
Protein30.59%
Fat31.89%
Carbs37.52%

Properties

Glycemic Index
117.58
Glycemic Load
11.04
Inflammation Score
-10
Nutrition Score
56.011739130435%

Flavonoids

Cyanidin
0.29mg
Delphinidin
0.01mg
Pelargonidin
0.01mg
Catechin
1.19mg
Epicatechin
0.25mg
Epigallocatechin 3-gallate
0.1mg
Eriodictyol
0.14mg
Hesperetin
19.48mg
Naringenin
2.67mg
Apigenin
0.01mg
Luteolin
0.01mg
Kaempferol
0.08mg
Myricetin
0.13mg
Quercetin
0.72mg

Taste

Sweetness:
81.29%
Saltiness:
100%
Sourness:
68.47%
Bitterness:
35.74%
Savoriness:
73.3%
Fattiness:
67.26%
Spiciness:
100%

Nutrients percent of daily need

Calories:729.84kcal
36.49%
Fat:26.14g
40.22%
Saturated Fat:3.93g
24.53%
Carbohydrates:69.2g
23.07%
Net Carbohydrates:58.3g
21.2%
Sugar:19.88g
22.09%
Cholesterol:127.96mg
42.65%
Sodium:361.9mg
15.73%
Protein:56.41g
112.82%
Vitamin B12:10.3µg
171.6%
Vitamin C:106.82mg
129.48%
Selenium:89.87µg
128.38%
Vitamin B6:2.2mg
110%
Vitamin B3:19.52mg
97.62%
Phosphorus:795.77mg
79.58%
Folate:293.14µg
73.29%
Copper:1.46mg
73%
Manganese:1.45mg
72.34%
Vitamin B2:1.15mg
67.49%
Potassium:2164.86mg
61.85%
Magnesium:231.75mg
57.94%
Vitamin B1:0.81mg
53.91%
Vitamin B5:4.79mg
47.85%
Fiber:10.9g
43.6%
Zinc:5.93mg
39.52%
Vitamin A:1492.11IU
29.84%
Iron:5.36mg
29.76%
Vitamin E:3.73mg
24.85%
Vitamin K:25.65µg
24.43%
Calcium:114.03mg
11.4%