This peppery watercress salad is tamed by the sweet tart sauce and the creamy avocado, not to mention the great taste of the Soft Shell Crab.
Ingredients
Makes
6 servings2 cups pineapple juice
1/4 cup maple syrup
1/4 cup spiced rum (such as Captain Morgan)
1/2 cup plain low-fat yogurt
2 tablespoons white wine vinegar
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 small pineapple, peeled, cored, halved lengthwise, and cut into 12 slices
Cooking spray
6 (5 to 6-ounce) soft-shell crabs, cleaned
6 cups baby spinach
4 cups trimmed watercress (about 2 bunches)
2 cups thinly sliced red onion, separated into rings
2 cups diced peeled avocadoMethods/steps
Prepare grill.
Combine first 3 ingredients in a large saucepan. Bring to a boil, and cook until reduced to 1/2 cup (about 20 minutes). Cool. Combine one-fourth pineapple juice mixture, yogurt, vinegar, salt, and pepper in a small bowl. Chill dressing.
Place pineapple on grill rack coated with cooking spray, and grill 2 minutes on each side.
Place crab on grill rack coated with cooking spray. Grill 5 minutes; turn and baste frequently with yogurt mixture.
Divide spinach and watercress evenly among 6 plates. Top each serving with 2 pineapple pieces, 1/3 cup onion, 1/3 cup avocado, and 1 crab; drizzle each with 2 tablespoons dressing.
Additional Tips
Nutritional Information
Calories:385 (25% from fat)
Fat:10.7g (sat 1.8g,mono 5.3g,poly 2.1g)
Protein:30.2g
Carbohydrate:38.9g
Fiber:5.3g
Cholesterol:1mg
Iron:5.4mg
Sodium:156mg
Calcium:122mg
