Avocado Crab Salad

Healthy Living, Recipes

avocado-crab-salad

Here’s a refreshing crab salad that is packed with sunny summer ingredients. This delicious summer salad will brighten up any backyard party.

Avocados remain the darlings of the nutrition world because they are nutrient dense and versatile. Nutrient-dense foods are those that have a lot of good nutrition packed into the food for the amount of calories that food has. A source of monounsaturated fats, avocados are known to be a “good fat” or one that can help lower bad cholesterol and the risk of heart disease and stroke. Avocados are also good sources of fiber, fat-soluble vitamins, minerals, folate, antioxidants, and phytonutrients, which are plant compounds that are anti-inflammatory. Not to mention that the creamy taste and fat content of avocados help with satiety, or a feeling of fullness and satisfaction that tells our hunger hormones we’ve eaten and don’t need to eat more. In this recipe, the avocados stand on their own, simply cut and tossed into the salad, but consider substituting avocados, mashed, blended, or spread onto toast, into mousse, or used in place of mayonnaise in sandwiches and things like tuna or egg salad to add plant-based nutrition in place of hydrogenated oils, which are not heart healthy.

Theresa Jackson RD, CSOWM, CDN

Clinical Nutrition Manager, Kenmore Mercy Hospital

Ingredients

  • 1/3 cup chopped red onion
  • 1/4 cup lime juice
  • 1 tsp olive oil
  • Black pepper to taste
  • 12 oz lump crabmeat
  • 1 avocado pitted, peeled and diced
  • 1 pt cherry tomatoes halved
  • 1 yellow or orange bell pepper diced
  • 2 jalapeño peppers, chopped (or more to taste) diced fine
  • 1 1/2 cups corn kernels
  • 2 Tbsp chopped fresh cilantro

Preparation

In a small bowl, combine red onion, lime juice, olive oil and pepper. Set aside.

In a large bowl, combine crab meat, avocado, tomatoes, bell pepper, jalapeño peppers and corn. Add the red onion mixture to the crab meat. Add the cilantro and gently toss. Season with additional lime juice and black pepper to taste.

Yield: 6 servings

Heart Healthy Recipe
Gluten Free Recipe
Diabetes Recipe

Nutrition Facts

Serving Size: about 1 cup

Calories: 158
Sodium: 266mg
Fat: 6g
Carbohydrates: 14g
Saturated Fat: 1g
Fiber: 4g
Cholesterol: 60mg
Protein: 11g

* Nutritional information is based on ingredients listed and serving size; any additions or substitutions to ingredients may alter the recipe’s nutritional content

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No information provided in any recipe and/or other product or service is a substitute for professional medical advice and should not be interpreted as treatment recommendations. ALWAYS SEEK THE ADVICE OF A PHYSICIAN OR OTHER QUALIFIED HEALTH PROVIDER WITH ANY QUESTIONS REGARDING A MEDICAL CONDITION.