Grapefruit, Hearts of Palm & Shrimp Salad

Grapefruit, Hearts of Palm & Shrimp Salad

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From: EatingWell Magazine, January/February 2013

Serve this grapefruit, hearts of palm and shrimp salad for lunch or as an appetizer. This shrimp salad recipe is low in calories, light and satisfying. Hearts of palm are the tender inner stem of certain species of palm trees, with a flavor similar to artichokes. Find them near other canned vegetables.

Ingredients 4 servings

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  • 4 red or pink grapefruit, segmented (see below)
  • 8 ounces peeled cooked small shrimp (71-90 count; see Tip)
  • 1 14-ounce can hearts of palm, drained and sliced
  • 1/2 cup chopped fresh cilantro
  • 1/3 cup chopped red onion
  • 1/4 cup sliced green olives
  • 1/4 teaspoon salt

Preparation

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  1. After segmenting grapefruit, squeeze the juice from the membrane into the bowl. Add shrimp, hearts of palm, cilantro, onion, olives and salt; stir to combine. Serve room temperature or chilled.
  • Tip: Shrimp is usually sold by the number needed to make one pound. For example, “21-25 count” means there will be 21 to 25 shrimp in a pound. Size names, such as “large” or “extra large,” are not standardized, so to get the size you want, order by the count per pound. Both wild-caught and farm-raised shrimp can damage the surrounding ecosystems when not managed properly. Fortunately, it is possible to buy shrimp that have been raised or caught with sound environmental practices. Look for fresh or frozen shrimp certified by an independent agency, such as the Marine Stewardship Council. If you can't find certified shrimp, choose wild-caught shrimp from North America—it's more likely to be sustainably caught.

Nutrition information

  • Serving size: about 1 1/4 cups
  • Per serving: 175 calories; 2 g fat(0 g sat); 6 g fiber; 31 g carbohydrates; 11 g protein; 69 mcg folate; 71 mg cholesterol; 18 g sugars; 0 g added sugars; 3094 IU vitamin A; 83 mg vitamin C; 125 mg calcium; 2 mg iron; 580 mg sodium; 528 mg potassium
  • Nutrition Bonus: Vitamin C (139% daily value), Vitamin A (62% dv), Folate (18% dv), Potassium (15% dv).
  • Carbohydrate Servings: 2
  • Exchanges: 2 fruit, 1 vegetable, 1 lean meat

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