Shrimp, avocado salad is low-fat, but does that matter?

Published 9:00 pm Tuesday, July 4, 2006

hen you see avocado as an ingredient in a recipe that’s nominally low-fat, it’s a good sign. The “diet” element just can’t be all that tough, with a mouthful of creamy avocado every now and then in the mix.

This shrimp and avocado salad balances taste, texture and nutrition to great effect.

Another ingredient is grapefruit. So there you have it: savory, smooth, juicy and tangy. And healthy.

The recipe is among the selection of about 300 in “The Best Light Recipe,” from the editors of Cook’s Illustrated ($35). Light means lower fat but not lower flavor. And when these editors say “best,” you know they’ve experimented over and over, with multiple versions to get there. That’s what they do.

“Taste the grapefruit,” a note suggests. “If it is especially tart you can add an additional 1/2 teaspoon honey to the dressing.”

As for technique, here’s how you devein shrimp as needed for the recipe:

Hold the shelled shrimp between thumb and forefinger and cut down the length of its back, about 1/8- to 1/4-inch deep, with a sharp paring knife. If the shrimp has a vein, it will be exposed and can be pulled out easily. Once you have freed the vein with the tip of the paring knife, just touch the knife to a paper towel, and the vein will slip off the knife and stick to the towel.

Shrimp salad with avocado and grapefruit

For the shrimp:

1lemon, halved

1bay leaf

1/2teaspoon black peppercorns

1pound extra-large shrimp (21 to 25 per pound), peeled and deveined

For the salad and vinaigrette:

2medium ruby red grapefruit, segmented and juice reserved

1large avocado, pitted, peeled and cut into 1/2-inch dice

2tablespoons lime juice

1/2teaspoon honey

1 1/2teaspoons grated fresh ginger

1/2teaspoon salt

1/4teaspoon ground black pepper

1tablespoon chopped fresh mint leaves

2ounces snow peas (about 24), strings removed and cut lengthwise into 1/8-inch strips

16Bibb lettuce leaves, washed and dried

To poach the shrimp: Place 3 cups water in a medium saucepan. Squeeze the juice of both lemon halves into the water; add the squeezed halves to the water, and add the bay leaf and peppercorns. Bring to a boil over high heat and boil for 2 minutes. Remove the pan from the heat and add the shrimp. Cover and let stand off the heat for 8 minutes. Have ready a medium bowl filled with ice water.

Drain the shrimp into a colander, discarding the lemon halves, bay leaf and peppercorns. Immediately transfer the shrimp to the ice water to stop the cooking and chill, about 3 minutes. Drain the shrimp and transfer them to a large dry bowl; refrigerate until needed. (The shrimp can be refrigerated for up to 2 days.)

To prepare the vinaigrette: Place the reserved grapefruit juice in a 1/4-cup measure. If necessary, add enough water to equal 1/4 cup. Puree the juice, one-quarter of the avocado, lime juice, honey, ginger, salt and pepper together in a blender until smooth.

To serve, remove the bowl of chilled shrimp from the refrigerator and add the grapefruit, mint, snow peas and remaining avocado. Pour the dressing over the mixture and toss gently to coat. Arrange the lettuce leaves on four plates and top with the shrimp mixture. Drizzle each salad with any dressing left in the bowl.

Makes four servings. Per serving: 280 cal., 9 g total fat (1.5 g saturated), 170 mg chol., 25 g carbo., 26 g pro., 10 g fiber, 460 mg sodium.