Grilled Prawn Salad with Tomatoes and Avocado Aioli
Prawns are similar to shrimp but are a bit larger in size. If you can’t find prawns at your local grocery store or fish market, you can use fresh or frozen jumbo shrimp. This salad provides plenty of potassium, folate, and heart-healthy fats. It makes for a delicious light lunch, especially in the summer months.
Serves
2
Ingredients
8 large fresh prawns, peeled and deveined
2 teaspoons extra-virgin olive oil
1/2 teaspoon crushed garlic
4 slices (2 ounces) lean turkey bacon
4 cups mixed salad greens
2 Roma tomatoes, sliced lengthwise
4 tablespoons Avocado Aioli (below)
Instructions
Season the prawns with the oil and garlic. Cover and refrigerate for at least 1 hour.
Heat a grill or nonstick skillet to medium high. Cook the bacon until crisp. Drain on a paper towel. Grill or sauté the prawns for about 1 minute on each side, until pink. Drain on a paper towel until cool enough to handle and cut in half lengthwise.
Layer the greens with the prawns, bacon, and sliced tomatoes. Top each salad with a 2-tablespoon dollop of Avocado Aioli.
Per Servings
140 calories, 14 g protein, 6 g carbohydrates (2 g sugars), 8 g fat (1 g saturated), 79 mg cholesterol, 3 g fiber, 200 mg sodium
Avocado Green Goddess Dip or Dressing
When I was trying to create a dip that didn’t contain mayonnaise or sour cream, I decided to replace those condiments’ unhealthy fats with the creamy richness (and healthy fats!) of avocado. This delicious dip makes a great snack with fresh cut veggies, and it can also be used as a salad dressing. To make the dressing, add a little extra buttermilk to thin the mixture.
Serves
Makes 8 (1/4-cup) servings, or 2 cups
Ingredients
1 1/2 cups plain, fat-free Greek-style yogurt
1/2 cup low-fat buttermilk
1/2 medium ripe avocado, diced
1 tablespoon chopped basil
1 tablespoon chopped cilantro
1 teaspoon Worcestershire sauce
1 teaspoon dried dill
1 teaspoon ground mustard
1 teaspoon garlic powder
1 teaspoon onion powder
1/2 teaspoon ground black pepper
1/2 to 1 teaspoon salt (optional)
Instructions
Combine the yogurt, buttermilk, avocado, basil, cilantro, Worcestershire sauce, dill, mustard, garlic powder, onion powder, black pepper, and salt (if desired) in a food processor or blender. Process or blend until smooth. Store in the refrigerator. The dressing keeps about 3 days.
Per Servings
50 calories, 5 g protein, 3 g carbohydrates (2 g sugars),
Avocado and apple chicken salad
This recipe was inspired by my friend Chef Roberto Santibañez. I love the richness of avocado combined with the sweet crispness of apples in this delicious, filling salad. It’s perfect for lunch.
Serves
4
Ingredients
2 cups (about 12 ounces) cooked chicken or turkey breast, cut in 1” pieces
1 cup diced sweet red apple
1/2 cup thinly sliced celery
1/4 cup lightly toasted pecans, coarsely chopped
1/2 cup roughly chopped flat-leaf (Italian) parsley
1/4 cup chopped red onion
11/2 tablespoons chopped mint (about 10 leaves)
11/2 tablespoons chopped jalapeño pepper (optional)
1/2 teaspoon salt
2 tablespoons lemon juice
1 teaspoon olive oil
1 fully ripened avocado, halved, pitted, peeled, and diced
4 cups mixed baby salad greens
Instructions
In a large bowl, combine the chicken, apple, celery, pecans, parsley, onion, mint, jalapeño pepper (if desired), salt, lemon juice, and oil; stir. Add the avocado; toss gently until all the ingredients are combined, leaving some diced avocado visible while mashing some. Serve over the mixed greens.
Per Servings
200 calories, 17 g protein, 14 g carbohydrates (5 g sugars), 12 g fat (1 g saturated), 30 mg cholesterol, 4 g fiber, 340 mg sodi
Avocado Aioli
This creamy, garlicky spread is delicious on sandwiches or as a dip for fresh veggies.
Serves
Makes about 1 cup, or 8 (2-tablespoon) servings
Ingredients
1 medium very ripe avocado
1/3 cup plain, fat-free Greek-style yogurt
1 tablespoon chopped basil
2 teaspoons minced garlic
1 teaspoon fresh lemon juice
1/2 teaspoon salt
1/4 teaspoon ground black pepper
Instructions
Combine the avocado, yogurt, basil, garlic, lemon juice, salt, and black pepper in a food processor and process until just smooth. Use immediately or store in the refrigerator.
Per Servings
35 calories, 2 g protein, 2 g carbohydrates (0 g sugars),
