Simply Healthy Family: Mango Avacado Shrimp Salad

1.4.10

Mango Avacado Shrimp Salad



This salad is all about contrast. Sweet mango and velvety avocado pair well with the tart-hot dressing.
I found this recipe in Sunset magazine. I added cucumber for a bit of crunch. This is a delicious, light summer lunch!


SERVES 6 TIME about 10 minutes

You Will Need:


3 TBSP fresh lime juice
2 TBSP grape seed or vegetable oil
1 tsp Agave Nectar
2 large firm-ripe mangoes
2 medium firm-ripe avocados
1/2 of an English (seedless) cucumber
2/3 cup each thinly sliced green onion and chopped cilantro
1 TBSP minced hot red or green chile (or 1/2 tsp. dried red chile flakes)
1 lb. peeled cooked shrimp



1. In a large bowl whisk together lime juice, oil and sugar, until sugar dissolves.
2. Dice mangoes, cucumber and avocados into 3/4 inch cubes. ( i added the avocado last so it wouldn't smush). Add green onions, cilantro, chile and shrimp. Mix gently. Serve chilled.

NUTRITIONAL INFO
Per serving 288 cal.,18 G Protein; 14 G Fat (2.1 G sat.); 26 G carb 2.6 G Fiber; 180 MG Sodium.


PRINT THIS RECIPE


Avocados provide nearly 20 essential nutrients, including fiber, potassium, Vitamin E, B-vitamins and folic acid. They also act as a "nutrient booster" by enabling the body to absorb more fat-soluble nutrients, such as alpha and beta-carotene and lutein, in foods that are eaten with the fruit.


There is a lot in the news these days about MUFAs - monounsaturated fatty acids. MUFAs are plant–based fats — found in olive oil, nuts and seeds, dark chocolate and avocados.


According to Registered Dietitian Cynthia Sass, co-author of The Flat Belly Diet, MUFAs, as shown in a variety of studies, can be helpful with cholesterol levels and help to moderate inflammation, belly fat (one of the most dangerous types of fat in the body) and body weight as well as increasing brain and lung function.
One serving of avocado (one fifth of an avocado) provides 4.5 grams of fat. Of that, 3 grams are monounsaturated fatty acids, 0.5 gram is saturated fat, 0.5 gram is polyunsaturated fat and with 0 grams of trans fat.
Current Dietary Guidelines recommend “keep total fat intake between 20 to 35% of calories, with most fats coming from sources of polyunsaturated and monounsaturated fatty acids.”

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