Thursday, 21 January 2010 04:02

Crab, Mango & Avocado Salad

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SERVES 4

Ingredients

Dressing
  • ¼ cup fresh orange juice
  • Zest from 1 orange
  • 1 Tblsp lime juice
  • 1 Tblsp honey
  • 1 Tblsp olive oil
  • 1 Tblsp water
  • ½ tsp sea salt
  • ¼ tsp cayenne pepper
Salad
  • 16 oz. canned crab meat or fresh, separated into chunks
  • 2 large mangos, peeled and diced
  • 1 small avocado, halved, pitted and sliced thin
  • ½ small red onion, sliced think
  • 1 small head of Boston lettuce, torn in bite size pieces

Dressing Preparation
Whisk all ingredients in a small bowl. Refrigerate until ready to serve salad.

Salad Preparation
Place all ingredients in large bowl. Toss with dressing.

Nutritional Information
Calories per serving: 320


* Recipe from the California Wellbeing Institute, Four Seasons

Last modified on Friday, 29 April 2011 21:15

Recipes de Mi Mamá

We have taken our mamás’ y abuelitas’ traditional Hispanic recipes and made them fit our healthier lifestyles.

Some basic Tips to remember are:

Abuelita cooking

1. Look for alternatives to lard and butter. Try olive or sesame seed oil and use about half of what the recipe calls for, you can always add a little water to the oil if you need to.

2. Try to boil, grill and bake rather than fry.

3. Replace your white rice with brown rice and your grains with whole grains make sure to use corn tortillas rather than flower.

4. Double your fruits and vegetables in every recipe.

5. Substitute your steak and ground beef for leaner proteins such as chicken or ground turkey.

6. You can still have dessert but make sure that fruit is a major ingredient.

7. Make sure that your plate has ¼ lean protein, ¼ whole grains, and ½ fruits/vegetables.

8. Food Pyramid: www.mypyramid.gov

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