Lobster Salad with Green Beans, Apple, and Avocado

Gluten Free
Health score
20%
Lobster Salad with Green Beans, Apple, and Avocado
45 min.
4
252kcal

Suggestions


Indulge in a delightful culinary experience with our Lobster Salad featuring crisp green beans, tart Granny Smith apples, and creamy avocado. This vibrant dish is not only a feast for the eyes but also a celebration of fresh, wholesome ingredients that come together in perfect harmony. Whether you're looking for a light lunch, a stunning side dish, or a main course that impresses, this salad checks all the boxes.

The star of the show, succulent lobster meat, adds a touch of luxury, while the crunchy green beans provide a satisfying texture. The addition of fresh chives and the zing of imported French mustard elevate the flavors, making each bite a burst of freshness. The creamy Greek yogurt dressing ties everything together, creating a rich yet light coating that enhances the natural flavors of the ingredients.

Perfect for warm weather dining or special occasions, this gluten-free salad is not only delicious but also nutritious, clocking in at just 252 calories per serving. Pair it with a fine Chardonnay, and you have a meal that is sure to impress your guests or simply treat yourself to a gourmet experience at home. Dive into this Lobster Salad and savor the taste of summer in every bite!

Ingredients

  • large avocado pitted ripe peeled halved cut into 1/4-inch cubes
  • tablespoons sea salt 
  • 0.3 cup chives fresh minced
  •  apples i use 2 granny smith apples cored cut into 1/4-inch cubes (do not peel)
  • 10 ounces haricots verts trimmed cut into 1/2-inch pieces (2 cups) (green beans)
  • cups live maine lobsters cooked cut into bite-sized pieces
  • tablespoon imported mustard french
  • 0.3 teaspoon sea salt fine
  • cup greek yogurt greek-style

Equipment

  • bowl
  • whisk
  • pot
  • kitchen towels
  • colander

Directions

  1. Prepare a large bowl of ice water.
  2. Fill the pasta pot with 3 quarts of water and bring it to a rolling boil over high heat.
  3. Add the coarse salt and the beans, and blanch until crisp-tender, 3 to 4 minutes. (Cooking time will vary according to the size and tenderness of the beans.) Immediately remove the colander from the water, letting the water drain from the beans. Plunge the beans into the ice water so they cool down as quickly as possible. (The beans will cool in 1 to 2 minutes. If you leave them longer, they will become soggy and begin to lose flavor.)
  4. Drain the beans and wrap them in a thick kitchen towel to dry. (Store the cooked beans in the refrigerator for up to 4 hours.)
  5. In a large, shallow bowl, combine the yogurt, mustard, and fine salt and whisk to blend. Taste for seasoning.
  6. Add the green beans, chives, apple, avocado, and lobster. Toss to coat. Arrange on the plates and serve.
  7. WINE SUGGESTION: A fine Chardonnay is in order here, such as a dependable Burgundy, like the well-priced and well-made Viré Clessé from the Cave de Viré, particularly their Cuvée Les Acacias, with its hints of fresh apples and honey.
  8. From Salad as a Meal: Healthy Main-Dish Salads for Every Season by Patricia Wells, (C) 2011 William Morrow

Nutrition Facts

Calories252kcal
Protein42.03%
Fat30.68%
Carbs27.29%

Properties

Glycemic Index
40.75
Glycemic Load
3.44
Inflammation Score
-7
Nutrition Score
26.400434452554%

Flavonoids

Cyanidin
0.88mg
Peonidin
0.01mg
Catechin
0.59mg
Epigallocatechin
0.12mg
Epicatechin
3.61mg
Epigallocatechin 3-gallate
0.16mg
Luteolin
0.15mg
Isorhamnetin
0.17mg
Kaempferol
0.63mg
Myricetin
0.09mg
Quercetin
3.88mg

Nutrients percent of daily need

Calories:252.42kcal
12.62%
Fat:8.89g
13.68%
Saturated Fat:1.4g
8.74%
Carbohydrates:17.8g
5.93%
Net Carbohydrates:11.36g
4.13%
Sugar:9.16g
10.18%
Cholesterol:152.73mg
50.91%
Sodium:6035.61mg
262.42%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:27.4g
54.81%
Selenium:80.85µg
115.5%
Copper:1.77mg
88.45%
Vitamin K:47.35µg
45.1%
Zinc:4.98mg
33.19%
Phosphorus:317.97mg
31.8%
Vitamin B12:1.83µg
30.48%
Vitamin B5:2.77mg
27.73%
Fiber:6.43g
25.74%
Potassium:757.54mg
21.64%
Magnesium:86.21mg
21.55%
Vitamin C:17.22mg
20.87%
Folate:83.41µg
20.85%
Vitamin B6:0.41mg
20.31%
Calcium:195.48mg
19.55%
Vitamin B2:0.31mg
18.28%
Vitamin B3:3.44mg
17.2%
Manganese:0.33mg
16.72%
Vitamin E:2.45mg
16.35%
Vitamin A:702.52IU
14.05%
Vitamin B1:0.14mg
9.08%
Iron:1.49mg
8.27%
Source:Epicurious