Quick dinner ideas: crab and grapefruit salad

Here's the surprise of the season: Crab and grapefruit are the perfect partners for a quick, no-cook salad. The sweetness of the crabmeat and dressing contrast with the tartness of the grapefruit and the slight bitterness of the greens.

• Preparation time: 25 minutes.
• Serves 4

Ingredients:

• 4 grapefruit
• 30 ml (2 tbsp) light mayonnaise
• 15 ml (1 tbsp) finely chopped mango chutney
• 10 ml (2 tsp) Dijon mustard
• 5 ml (1 tsp) sesame oil
• 1 ml (1/4 tsp) pepper
• 350 g (3/4 lb) lump crabmeat, picked over to remove any cartilage
• 500 g (2 c) watercress, tough stems trimmed
• 1 endive, cut crosswise into 1 cm (1/2 inch) strips
• 1 head Bibb lettuce, separated into leaves

Instructions:

1. With small paring knife, peel grapefruit. Working over a large bowl to catch juice, separate grapefruit sections from membranes; reserve any juice that collects in bowl.
2. In medium bowl, whisk together mayonnaise, chutney, mustard, sesame oil, pepper and 45 millilitres (3 tablespoons) reserved grapefruit juice.
3. Add crabmeat, tossing to combine. Add watercress, endive and grapefruit sections. Toss.
4. Serve salad on a bed of Bibb lettuce.

• By using pink or red grapefruit, not only do you add high amounts of vitamin C to the recipe, but coloured grapefruit are packed with beta-carotene as well. All grapefruit is high in fibre and low in calories.

Each serving provides:

• Key nutrients: 250 calories, 50 calories from fat, 5 g fat, 1 g saturated fat, 0 g trans fat, 20 g protein, 35 g carbohydrates, 8 g fibre, 410 mg sodium.
• Blood pressure nutrients: 137 mg vitamin C, 85 mg magnesium, 1332 mg potassium, 222 mg calcium.

• Crabmeat is a classic choice for this refreshing salad, but you could opt for shrimp, lobster, scallops or good-sized cubes of poached chicken breasts.
• Substitute oranges for the grapefruit.

This refreshing dish is a perfect for a light summer meal. Try it tonight for a quick dinner that your entire family will enjoy.