Popovers Stuffed with Crab, Avocado and Mango Chopped Salad

Health score
23%
Popovers Stuffed with Crab, Avocado and Mango Chopped Salad
80 min.
6
430kcal

Suggestions

Ingredients

  • large avocado diced pitted peeled halved
  • 0.3 teaspoon pepper black freshly ground
  • tablespoons butter cooled melted
  • tablespoon crème fraîche 
  • large eggs at room temperature
  • 0.8 cup flour all-purpose
  •  green onions chopped
  • 0.1 teaspoon ground ginger 
  • teaspoon kosher salt 
  • tablespoon juice of lime fresh
  •  lime zest 
  • pound lump crab meat fresh dry cubed
  • pound mangos diced peeled seeded
  • tablespoons orange juice fresh
  • medium orange zest 
  • cup belgian endive red chopped
  • 0.3 cup safflower oil 
  • 0.5 teaspoon salt fine
  • teaspoon sugar 
  • cup milk whole at room temperature

Equipment

  • bowl
  • frying pan
  • oven
  • whisk
  • wire rack
  • blender
  • muffin liners
  • serrated knife

Directions

  1. Special equipment: Special equipment: a 6-count popover pan (each cup about a 2/3 cup capacity)
  2. For the popovers: Position a rack in the center of the oven and preheat the oven to 400 degrees F. Spray a 6-count popover pan, six 1 cup ceramic souffle dishes, glass custard cups, or muffin cups with vegetable oil cooking spray.
  3. In a blender, combine the milk, flour, butter, sugar, salt, ginger and eggs and blend until smooth. Scrape down the sides and blend until the batter is very smooth. Divide the batter equally among the prepared dishes, about 1/3 cup each.
  4. Bake the popovers without opening the oven door, until puffed and deep brown, 35 to 40 minutes.
  5. For the salad: While the popovers bake, in a large bowl, combine the orange and lime zest, orange and lime juices, creme fraiche, salt and pepper. Gradually whisk in the oil.
  6. Add the crabmeat, radicchio, onions, avocado and mango. Toss until combined.
  7. When the popovers are baked through, remove the popovers from the oven. Twist each out of its dish and cool on a wire rack.
  8. Place the popovers on a platter. Using a serrated knife, remove the tops of the popovers. Using a large spoon, fill each popover with the salad, mounding in the center.
  9. Serve immediately.

Nutrition Facts

Calories430kcal
Protein18.83%
Fat51.25%
Carbs29.92%

Properties

Glycemic Index
78.81
Glycemic Load
16.16
Inflammation Score
-8
Nutrition Score
27.885217417841%

Flavonoids

Cyanidin
0.19mg
Delphinidin
0.02mg
Pelargonidin
0.02mg
Catechin
1.3mg
Epicatechin
0.12mg
Epigallocatechin 3-gallate
0.05mg
Eriodictyol
0.07mg
Hesperetin
6.04mg
Naringenin
0.57mg
Apigenin
0.01mg
Luteolin
0.02mg
Kaempferol
0.15mg
Myricetin
0.05mg
Quercetin
0.93mg

Nutrients percent of daily need

Calories:429.82kcal
21.49%
Fat:25.07g
38.57%
Saturated Fat:5.68g
35.51%
Carbohydrates:32.94g
10.98%
Net Carbohydrates:27.81g
10.11%
Sugar:14.51g
16.12%
Cholesterol:109.84mg
36.61%
Sodium:1288.57mg
56.02%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:20.73g
41.45%
Vitamin B12:7.18µg
119.73%
Vitamin C:49.07mg
59.48%
Selenium:39.6µg
56.57%
Copper:0.91mg
45.47%
Vitamin E:5.91mg
39.38%
Folate:144.58µg
36.14%
Zinc:5.37mg
35.77%
Phosphorus:298.44mg
29.84%
Vitamin K:28.43µg
27.08%
Vitamin A:1286.8IU
25.74%
Fiber:5.13g
20.51%
Vitamin B2:0.34mg
19.82%
Vitamin B6:0.37mg
18.74%
Potassium:639.12mg
18.26%
Magnesium:70.52mg
17.63%
Vitamin B1:0.26mg
17.11%
Vitamin B3:3.05mg
15.25%
Manganese:0.29mg
14.55%
Vitamin B5:1.45mg
14.49%
Calcium:129.53mg
12.95%
Iron:2.05mg
11.38%
Vitamin D:0.78µg
5.2%