Chicken salad, tuna salad, seafood salad...they all seem healthy enough. But don't be fooled! Most of the time, they are so full of mayonaise that the healthy ingredients are no longer a good choice! But made correctly, these salads can make a great healthy lunch.
Rule #1 - Hold the mayo! This recipe has ingredients that are high in flavor but low in calories—lime juice, ginger, cilantro and chile peppers among them—to make this crab salad both nutritionally sound and absolutely delicious. If you want to skip the pita, serve on a bed of Boston lettuce or mixed greens. But the whole wheat pita pinwheels work great to make a healthy well-balanced meal.
Makes 2 servings, 1 1/4 cups salad each
1 tablespoon red-wine vinegar
1 tablespoon extra-virgin olive oil
1 teaspoon lime juice
Freshly ground pepper to taste
1 teaspoon minced fresh ginger
7 ounces cooked crab meat, drained - (Imitation crabmeat works great too)
1/2 cup finely chopped celery heart with leaves
2 tablespoons minced red onion
1 tablespoon chopped fresh cilantro1 teaspoon minced jalapeño pepper, or to taste
2 6-inch pita breads, warmed and cut in half crosswise
2 large lettuce leaves, torn in half
1. Whisk vinegar, oil, lime juice and pepper in a medium bowl. Add ginger, crab, celery, onion, cilantro and jalapeno; toss well. Line pita halves with lettuce and fill with crab salad. Garnish with parsley if you are serving for guests.
NUTRITION INFORMATION (Per serving):
10 g fat (1 g sat, 6 g mono)
70 mg cholesterol
38 g carbohydrate
28 g protein6 g fiber
728 mg sodium
250 mg potassium.
And don't forget your 100 push-ups today!