I like to keep an eye out at the market for specials on crab just so I have an excuse to make this salad. It’s great with chicken but crab makes it a special treat. The other special treat in this salad is the avocado oil. Extra virgin cold pressed avocado oil is so full of fruity flavor it transforms this salad and it’s so healthy and good for you with high Omega 3, Vitamin A, B, D, and E and no cholesterol.

Kristy

Salad Ingredients:

  • 2 cups uncooked whole wheat orzo pasta
  • 1 pound cooked crabmeat (or cooked chicken, diced)
  • 1/2 an avocado, removed from shell and diced
  • 8 cherry tomatoes, quartered
  • 1 carrot, peeled and diced
  • 1 red bell pepper, diced
  • 1 yellow bell pepper, diced
  • 4 green onions, thinly sliced

Dressing Ingredients:

  • 3/4 cup avocado oil
  • 1/4 cup white wine vinegar
  • 2 tbsp fresh lemon juice
  • 2 cloves garlic, minced
  • 1 tsp dry mustard
  • 1 tsp oregano
  • 1 tsp basil
  • 1 tsp rosemary
  • 1 tsp Worcestershire sauce (if you follow a gluten free diet make sure to use a gluten free sauce)
  • 1/2 tsp sea salt
  • 1/2 tsp fresh ground black pepper

Preparation:

  1. Combine the dressing ingredients in a small bowl or jar and refrigerate.
  2. Cook the orzo according to the package directions. Drain and chill.
  3. In a large bowl combine the crabmeat, avocado, tomatoes, carrot, peppers, onions and orzo.
  4. Pour the dressing over the salad ingredients and gently toss to coat.
  5. Serve and enjoy.

Nutritional Info:

Makes 6 servings.

Serving size about 1 cup.

Nutrients per serving: Calories: 614.5, Cal. from Fat: 276.5, Total Fat: 32g, Sat. Fat: 5g, Carbs: 45g, Fiber: 11g, Sugars: 3g, Protein: 26g, Sodium: 695mg, Chol: 53mg (see notes for a lower fat option)

Notes:

While I know the total fat in this salad is good fat it might be a little high for some who may be watching their weight. A good option for this would be to serve the dressing separately and add a smaller portion of the dressing to each individual salad. Store leftovers in the fridge for up to 2 days.  It’s best to keep the salad ingredients separate from the dressing when storing and add just before serving.

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2 Comments

 
  1. Jaclyn says:

    so, i well know its a silly question but being a novice in the kitchen, i have to ask: how do you cook the crab meat? in a pan? in the oven? thanks.

    • Kristy says:

      Hey Jaclyn, it’s not a silly question. I usually buy the crab already cooked. I can get it at my local market where it has been steamed. If you want to cook your own there are several methods. Boiling would probably work the best and then remove the crab from the shell and chop it into bite size pieces. Good luck.
      Kristy

 
 

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