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Grapefruit, Hearts of Palm & Shrimp Salad

January/February 2013

Your rating: None Average: 3 (4 votes)

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.


Grapefruit, Hearts of Palm & Shrimp Salad Recipe

Makes: 4 servings, about 1 1/4 cups each

Active Time:

Total Time:

Ingredients

  • 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

  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.

Tips & Notes

  • 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

Per serving: 175 calories; 2 g fat (0 g sat, 1 g mono); 71 mg cholesterol; 31 g carbohydrates; 0 g added sugars; 11 g protein; 6 g fiber; 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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