Avocado Cream Crab Salad
Avocado Cream Crab Salad - Fruits from the sea meet vegetables from the land
Healthy, because
Even smarter
Nutritional values
IN FORM and the German Nutrition Society (DGE) have given this recipe the "Recommended by IN FORM" logo. This logo provides guidance to consumers for a balanced diet. Only healthy recipes that meet all the established criteria may carry this logo. Further information on the project "Tested IN FORM recipes" can be found here..
The seafood has a low-fat content, but a high protein content. The nutrient combo of crab, avocado and dairy products ensures that the salad satiates well and is perfect "food" for the brain and muscles.
Don't like crab? No problem: The salad also tastes good with fried chicken cubes.
(Percentage of daily recommendation)
| Calorie | 199 cal. | (9 %) | ||
| Protein | 23 g | (23 %) | ||
| Fat | 8 g | (7 %) | ||
| Carbohydrates | 7 g | (5 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.5 g | (12 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 2.2 μg | (11 %) | ||
| Vitamin E | 4.9 mg | (41 %) | ||
| Vitamin K | 20.2 μg | (34 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 7.8 mg | (65 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 51 μg | (17 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 5.1 μg | (11 %) | ||
| Vitamin B₁₂ | 1 μg | (33 %) | ||
| Vitamin C | 19 mg | (20 %) | ||
| Potassium | 820 mg | (21 %) | ||
| Calcium | 166 mg | (17 %) | ||
| Magnesium | 91 mg | (30 %) | ||
| Iron | 2.4 mg | (16 %) | ||
| Iodine | 151 μg | (76 %) | ||
| Zinc | 2.7 mg | (34 %) | ||
| Saturated fatty acids | 1.7 g | |||
| Uric acid | 140 mg | |||
| Cholesterol | 121 mg | |||
| Complete sugar | 7 g |
Ingredients
- Ingredients
- 3 ½ ozs Cherry tomatoes
- 1 Cucumber
- ½ bunch Dill
- 8 ozs Avocados
- 1 Tbsp lemon juice
- 6 Tbsps Cottage cheese
- 2 ozs Yogurt (low-fat) (3 TBSP.)
- salt
- cayenne pepper
- 12 ozs peeled and cooked crabs
- 1 oz Romaine lettuce (4 sheets)
Preparation steps
Wash tomatoes and cut into quarters. Cut cucumber in half crosswise, cut about 1⁄3 into small cubes, grate the rest coarsely, drain in a sieve and squeeze.
Wash dill, shake dry, put a little aside for garnish, finely chop the rest. Cut avocado in half, scoop out the pit, remove the skin and scoop out the flesh with a spoon. Mash finely with a fork.
Mix the avocado with the squeezed cucumber flakes, 1 tablespoon lemon juice, low-fat cottage cheese, yogurt, salt, pepper, and the chopped dill, season to taste, and divide into glasses.
Drain crab and pluck into pieces. Wash lettuce leaves, shake dry, and cut coarsely. Arrange tomatoes, cucumber cubes, lettuce leaves, remaining dill, and the crab meat on top.
