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Grilled Soft-Shell Crab and Pineapple Salad with Watercress Recipe

Grilled Soft-Shell Crab and Pineapple Salad with Watercress Recipe

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Grilled Soft-Shell Crab and Pineapple Salad with Watercress

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Ingredients

Count

Nutrition

220

Calories

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Ingredients:

Serving

2 cups pineapple juice
1/4 cup maple syrup
1/4 cup spiced rum (such as captain morgan)
1/2 cup plain low-fat yogurt
2 tbsp white wine vinegar
1/4 tsp salt
1/4 tsp freshly ground black pepper
1 small pineapple, peeled, cored , halved lengthwise, and cut into 12 slices
cooking spray
6 (5 to 6-oz) soft-shell crabs, cleaned
6 cups baby spinach
4 cups trimmed watercress (about 2 bunches)
2 cups thinly sliced red onion, separated into rings
2 cups diced peeled avocado

Directions:

Prepare grill.
Combine first 3 ingredients in a large saucepan. Bring to a boil, and cook until reduced to 1/2 cup (about 20 minutes). Cool. Combine one-fourth pineapple juice mixture, yogurt, vinegar, salt, and pepper in a small bowl. Chill dressing.
Place pineapple on grill rack coated with cooking spray, and grill 2 minutes on each side.
Place crab on grill rack coated with cooking spray. Grill 5 minutes; turn and baste frequently with yogurt mixture.
Divide spinach and watercress evenly among 6 plates. Top each serving with 2 pineapple pieces, 1/3 cup onion, 1/3 cup avocado, and 1 crab; drizzle each with 2 tablespoons dressing.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	220.2 Kcal (922 kJ)
Calories from fat	73.75 Kcal
		% Daily Value*
Total Fat	8.19g	13%
Cholesterol	2.36mg	1%
Sodium	295.3mg	12%
Potassium	737.67mg	16%
Total Carbs	31.14g	10%
Sugars	21.44g	86%
Dietary Fiber	5.76g	23%
Protein	4.98g	10%
Vitamin C	31.9mg	53%
Iron	1.7mg	9%
Calcium	141.3mg	14%

Amount Per 100 g
Calories	77.88 Kcal (326 kJ)
Calories from fat	26.09 Kcal
		% Daily Value*
Total Fat	2.9g	13%
Cholesterol	0.83mg	1%
Sodium	104.45mg	12%
Potassium	260.91mg	16%
Total Carbs	11.01g	10%
Sugars	7.58g	86%
Dietary Fiber	2.04g	23%
Protein	1.76g	10%
Vitamin C	11.3mg	53%
Iron	0.6mg	9%
Calcium	50mg	14%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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