Black Bean, Pineapple and Shrimp Salad - 37g Carbs, 12g Fiber, 4g Sugar
From: The Washington Post, July 13, 2011
Tested by Stephanie Witt Sedgwick for The Washington Post.
Recipe Source: Nourish columnist Stephanie Witt Sedgwick.
Course: Main Course, Salad
Features: Healthy
Bean salads are perfect for summer. They can be served cold or at room
temperature, and most can be prepared in advance. With the right
combination of summer fruits, herbs and other vegetables, it's easy
to create a substantial main course.
The inspiration for this recipe comes from a summer-menu offering at
the Seasons 52 restaurant in Tysons Corner Center. The mix of poblano
peppers, grilled pineapple and shrimp was so good, I found a way to
turn it into a salad.
If you'd like to serve bread with the salad, grill some prepared nan,
which is now available in many area grocery stores.
MAKE AHEAD: The salad is best served within 8 hours of assembling, but
it can be refrigerated in an airtight container for up to 2 days. The
hot sauce will mellow, so if you serve it the next day, taste it and
adjust the seasoning as needed.
4 main-course servings OR 6 to 8 side-dish servings
3 (1/3-inch) slices of fresh pineapple (about 5 oz total of
peeled whole pineapple)
7 oz medium or large raw shrimp, peeled and deveined
3 Tbsp olive oil
Salt
Freshly ground black pepper
3 Tbsp apple cider vinegar
3 Tbsp chopped cilantro
1/2 tsp sugar, or more to taste
A few drops of hot pepper sauce, such as Tabasco, or more to taste
3 cups cooked black beans (two 15.5 oz cans, drained)
1 medium poblano pepper (about 5 ounces), roasted, skinned, seeded
and cut into 1/3-inch dice (see NOTE)
Prepare the grill for direct heat. If using a gas grill, preheat to
medium-high (450 degrees). If using a charcoal grill, light the
charcoal or wood briquettes; when the briquettes are ready, distribute
them evenly under the cooking area. For a medium-hot fire, you should
be able to hold your hand about 6 inches above the coals for about 4
to 5 seconds. Oil the grill rack before placing it on the grill.
Lay out the pineapple slices and the shrimp separately on a large plate
or tray. Drizzle the fruit and shrimp with 1 tablespoon of the oil,
then season with salt and pepper to taste.
Place the shrimp on the grill rack. Cover with the grill lid and cook
for 2 minutes, then uncover and turn over the shrimp. Cook uncovered
for 1 to 3 minutes or until the shrimp are opaque and just cooked
through; transfer to a clean plate.
Place the pineapple slices on the grill; cover and cook for 3 to
4 minutes, until the pineapple has nice grill marks. Use a spatula
to turn the slices over. Cook uncovered for 2 to 3 minutes, until
the second side has nice grill marks; transfer to a clean plate.
Let the shrimp and pineapple cool for 10 minutes.
Cut the shrimp into 1/2-inch chunks. Cut the pineapple into slightly
smaller pieces, discarding the tough center core of each slice if
that hasn't been done already.
Whisk together the vinegar, cilantro and sugar, and the hot pepper
sauce, salt and pepper to taste, in a large bowl, then slowly whisk
in the remaining 2 tablespoons of oil. Add the pineapple, shrimp,
black beans and poblano pieces, stirring to incorporate. Taste,
and adjust the seasoning as needed.
Serve right away, or cover and refrigerate for up to 2 days.
NOTE: Roast the poblano pepper on an aluminum-foil-lined baking
sheet at 400 degrees for 15 to 20 minutes or until the skin has
blistered. Let cool, then peel and seed it before cutting as needed.
4 main-course servings or 6 to 8 side-dish servings
Nutrition per Serving: (Based on 4 Servings):
340 Calories, 12g Fat, 2g Saturated Fat, 75mg Cholesterol, 150mg Sodium,
37g Carbs, 12g Dietary Fiber, 4g Sugar, 22g Protein
