Grilled Soft-Shell Crab and Pineapple Salad with Watercress

Peppery watercress is tamed by the sweet-tart sauce and the creamy avocado.

Yield: 6 servings

Ingredients

• 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  tablespoons  white wine vinegar
• 1/4  teaspoon  salt
• 1/4  teaspoon  freshly ground black pepper
• 1  small pineapple, peeled, cored, halved lengthwise, and cut into 12 slices
• Cooking spray
• 6  (5 to 6-ounce) 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

Preparation

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.

Nutritional Information

Calories:

385 (25% from fat)

Fat:

10.7g (sat 1.8g,mono 5.3g,poly 2.1g)

Protein:

30.2g

Carbohydrate:

38.9g

Fiber:

5.3g

Cholesterol:

1mg

Iron:

5.4mg

Sodium:

156mg

Calcium:

122mg