Shrimp & Avocado Salad: ChefMD™

Aired on Lifetime Television
Sunday, April 1 and May 13, 2007
Show 407

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The fat in avocado is actually good for you; it helps you absorb up to four times as much lycopene from tomatoes, and 15 times the beta carotene from carrots. The fat is nearly all heart-healthy monounsaturated fats.  Plus, one avocado has as much potassium as up to three bananas.  This week's ChefMD™-approved recipe is a light, yet filling and flavorful--shrimp, cucumber and avocado salad. 

Shrimp, Cucumber & Avocado Salad:

Preparation time: 15 minutes
Cooking time: 0 minutes
Servings: 4
Calories: 267 per serving (43% from fat)

Ingredients:

1 tablespoon each: seasoned rice vinegar and canola oil
1 teaspoon sugar
1/4 teaspoon salt
1 lb. cooked peeled and de-veined large shrimp
1-1/2 cups thinly sliced unpeeled cucumber, slices halved crosswise
4 thin slices small red onion, separated into rings
1 tablespoon chopped fresh dill
1 small ripe avocado, peeled, seeded, diced
1 bunch arugula or watercress (4 cups packed)

Preparation:

In a medium bowl, combine vinegar, oil, sugar and salt, stirring until sugar dissolves. Add shrimp, cucumber, red onion rings and dill. Toss well. Add avocado and toss again. Arrange watercress on four serving plates. Spoon salad over arugula or watercress.

Substitutions:

Walnut oil may replace the canola oil for a slightly nutty flavor. For a spicy note add 1/4 teaspoon crushed red pepper flakes or 1/2 teaspoon hot pepper sauce to the dressing.

Tip:

Serve this lovely main dish salad with crusty whole grain rolls.

Nutritional Analysis:

Total fat (g): 13
Fat calories (kc): 117
Cholesterol (mg): 230
Trans fatty acids (g): 0
Saturated fat (g): 1
Polyunsaturated fat (g): 2
Monounsaturated fat (g): 7
Fiber (g): 4
Carbohydrates (g): 9
Sugar (g): 3
Protein (g): 30
Sodium (mg): 576
Calcium (mg): 136