Shrimp, Crabmeat, and Wild Rice Salad

Gluten Free
Dairy Free
Very Healthy
Health score
60%
Shrimp, Crabmeat, and Wild Rice Salad
45 min.
12
281kcal

Suggestions


Welcome to a delightful culinary experience with our Shrimp, Crabmeat, and Wild Rice Salad! This vibrant dish is not only a feast for the eyes but also a celebration of fresh, wholesome ingredients that are sure to tantalize your taste buds. Perfectly gluten-free and dairy-free, this salad is an excellent choice for those seeking a healthy yet satisfying meal.

Imagine succulent shrimp and tender lump crabmeat mingling with the earthy flavors of wild rice, all brought together by a zesty Fresh Herb Vinaigrette. The addition of crisp asparagus and juicy tomatoes adds a refreshing crunch, while the artichoke hearts provide a unique twist that elevates this dish to a whole new level. With a health score of 60, you can indulge in this salad without any guilt!

Whether you're looking for a side dish to complement your main course or a light lunch that packs a punch, this salad is versatile enough to fit any occasion. Ready in just 45 minutes and serving up to 12 people, it’s perfect for gatherings, picnics, or a simple family meal. So, gather your ingredients and get ready to impress your guests with this deliciously healthy salad that’s as nutritious as it is flavorful!

Ingredients

  • 14 ounce artichoke hearts halved drained canned
  • 12 servings asparagus chilled steamed
  • heads bibb lettuce 
  • 0.3 cup green onions sliced
  • 12 servings herb vinagrette fresh
  • tablespoon juice of lemon fresh
  • 12 servings garnish: lemon wedges 
  • pound lump crab meat drained
  • 18 ounce rice mix long-grain wild
  • 1.5 pounds shrimp fresh unpeeled
  • 12 servings tomatoes sliced
  • cups water 

Equipment

  • bowl
  • dutch oven

Directions

  1. Cook rice according to package directions, omitting butter. Set aside.
  2. Bring 6 cups water to a boil in a Dutch oven; add shrimp, and cook 3 to 5 minutes or just until shrimp turn pink.
  3. Drain and rinse with cold water. Peel shrimp, leaving a few tails intact for garnish; devein, if desired.
  4. Combine rice, shrimp, crabmeat, and next 2 ingredients in a large bowl; add Fresh Herb Vinaigrette. Toss gently. Cover and chill at least 2 hours.
  5. Drizzle with lemon juice.
  6. Serve over Bibb lettuce leaves with asparagus and tomato.
  7. Garnish, if desired.

Nutrition Facts

Calories281kcal
Protein37.38%
Fat4.59%
Carbs58.03%

Properties

Glycemic Index
15.71
Glycemic Load
18.28
Inflammation Score
-10
Nutrition Score
28.164347855941%

Flavonoids

Eriodictyol
0.27mg
Hesperetin
0.46mg
Naringenin
1.25mg
Luteolin
0.02mg
Isorhamnetin
0.06mg
Kaempferol
0.22mg
Myricetin
0.24mg
Quercetin
2.61mg

Nutrients percent of daily need

Calories:281.39kcal
14.07%
Fat:1.48g
2.28%
Saturated Fat:0.24g
1.48%
Carbohydrates:42.15g
14.05%
Net Carbohydrates:35.84g
13.03%
Sugar:6.62g
7.35%
Cholesterol:107.16mg
35.72%
Sodium:526.27mg
22.88%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:27.14g
54.28%
Vitamin K:69.1µg
65.81%
Vitamin A:2918.75IU
58.38%
Vitamin B12:3.4µg
56.7%
Copper:0.94mg
46.79%
Manganese:0.93mg
46.58%
Phosphorus:448.18mg
44.82%
Zinc:5.99mg
39.91%
Vitamin C:30.43mg
36.88%
Magnesium:143.47mg
35.87%
Folate:118.81µg
29.7%
Potassium:956.91mg
27.34%
Fiber:6.3g
25.22%
Vitamin B3:4.57mg
22.83%
Selenium:15.28µg
21.83%
Vitamin B6:0.41mg
20.74%
Iron:2.78mg
15.45%
Calcium:116.96mg
11.7%
Vitamin B2:0.2mg
11.55%
Vitamin E:1.61mg
10.71%
Vitamin B1:0.16mg
10.69%
Vitamin B5:0.83mg
8.28%
Source:My Recipes