Avocado and Shrimp Cups
Here, lettuce-lined bowls are filled with shrimp and avocado, mixed with spiced new potatoes and topped with yogurt for a real hot and cold taste explosion. Serve avocado and shrimp cups for lunch with whole-wheat or multi-grain bread.
2 tablespoons canola oil
1 small red onion, thinly sliced
1 garlic clove, crushed
1 large mild red chili, seeded and finely chopped
1 teaspoon coriander seeds, roughly crushed
1 teaspoon cumin seeds, roughly crushed
1 large avocado
400 g peeled cooked shrimp
juice of 2 limes
pepper to taste
8 tablespoons plain low-fat acidophilus yogurt
4 tablespoons chopped fresh coriander
8 round lettuce leaves
- Cook the potatoes in a saucepan of boiling water for 8 minutes or until just tender. Drain and rinse under cold running water. Dry in a clean dish towel.
- Heat the oil in a frying pan, add the onion and fry for 5 minutes or until softened and lightly browned. Add the garlic, chili and crushed coriander and cumin seeds, and cook for 1 more minute, stirring. Stir in the potatoes and fry over a high heat for 3 minutes. Remove from the heat and leave to cool.
- Peel the avocado, remove the pit and cut the flesh into small chunks. Add to the potatoes together with the shrimp and lime juice. Season with pepper and toss gently.
- Mix together the yogurt and coriander and season with pepper. Arrange 2 lettuce leaves in each of 4 bowls. Spoon the avocado and shrimp salad into the cups and top with the coriander yogurt.
Avocado and shrimp cups variations: For an avocado, potato and tofu salad, replace the shrimp with 250 g plain tofu, drained and cubed. Add the tofu in step 2.
preparation time 20 mins, plus cooling
cooking time 20 mins
29 g protein
24 g total fat
4 g saturated fat
190 mg cholesterol
22 g total carbohydrate
3 g sugars
5 g fibre
441 mg sodium
Acidophilus yogurts are made using probiotic bacteria called Lactobacillus acidophilus and Bifidobacterium (bifidus), and they have a milder, slightly creamier taste than ordinary yogurts. Probiotic yogurts are believed to be more effective at keeping a healthy balance of bacteria in the gut than other yogurts. All types of yogurt are a good source of calcium, phosphorus, riboflavin and vitamin B12.
Source: Cook Smart for a Healthy Heart, Reader's Digest Canada