This main-course salad is similar to a classic dish called Crab Louis. The origins of the dish are disputed (several West Coast chefs have been credited with the invention), but all renditions of it involve crabmeat, avocado, and a creamy tomato chili-based dressing.
Makes 4 servings
- ½ cup plain fat-free yogurt
- 3 tablespoons ketchup
- 1 tablespoon light mayonnaise
- 1 tablespoon fresh lemon juice
- ½ teaspoon tarragon
- ½ teaspoon salt
- ¼ teaspoon cayenne pepper
- 6 cups bite-size pieces romaine lettuce
- 1 pound lump crabmeat, picked over to remove any cartilage
- 2 cups cherry tomatoes, halved
- 2 pink grapefruits, peeled and sectioned
- ½ cup diced Hass avocado
1. In a large bowl, combine the yogurt, ketchup, mayonnaise, lemon juice, tarragon, salt and cayenne. Add the romaine, crabmeat and tomatoes, tossing to combine.
2. Divide the crabmeat mixture among 4 plates and scatter the grapefruit sections and avocado on top.
Nutrition Per serving: 256 calories, 4.9g total fat (0.5g saturated), 122mg cholesterol, 5g dietary fiber, 22g carbohydrate, 32g protein, 891mg sodium.
Good source of: folate, lycopene, potassium, vitamin C.
How to section a grapefruit
The easiest way to remove the membrane from individual grapefruit sections is to actually cut the sections away from the membranes. Begin by peeling the grapefruit, leaving it whole. Then use a sharp knife to peel the membrane off the outside of the fruit. Holding the grapefruit over a bowl to catch the juices, cut toward the center of the fruit, along the inner membranes, to release the sections. If the recipe calls for the juice, squeeze the membranes—you’ll get a surprising amount of juice.
From The Wellness Kitchen, by the staff of The Wellness Kitchen and the editors of the University of California, Berkeley Wellness Letter.