Light And Refreshing

Stuffed Melon

with Fruit Yogurt
5
Average: 5 (3 votes)
(3 votes)
Stuffed Melon

Stuffed Melon - A summer indulgence that provides year-round, sunny enjoyment

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Health Score:
9,3 / 10
Difficulty:
very easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
209
calories
Calories

Healthy, because

Even smarter

Nutritional values

Low-fat yogurt and fresh fruit provide plenty of flavor and an abundant supply of protein and vitamins. One portion of the fresh dessert covers around 90 percent of the daily requirement of vitamin C and A.

On warm days, this dish rich in vital substances, is also excellent as a light, cold lunchtime meal. To stay full for a longer time, double the ingredients or add shredded chicken.

1 serving contains
(Percentage of daily recommendation)
Calorie209 kcal(10 %)
Protein6 g(6 %)
Fat7 g(6 %)
Carbohydrates29 g(19 %)
Sugar added2 g(8 %)
Roughage5.5 g(18 %)
Vitamin A0.7 mg(88 %)
Vitamin D0.1 μg(1 %)
Vitamin E2 mg(17 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.3 mg(27 %)
Niacin3 mg(25 %)
Vitamin B₆0.3 mg(21 %)
Folate97 μg(32 %)
Pantothenic acid0.8 mg(13 %)
Biotin13.3 μg(30 %)
Vitamin B₁₂0.4 μg(13 %)
Vitamin C92 mg(97 %)
Potassium1,002 mg(25 %)
Calcium195 mg(20 %)
Magnesium57 mg(19 %)
Iron1.7 mg(11 %)
Iodine10 μg(5 %)
Zinc1 mg(13 %)
Saturated fatty acids2.6 g
Uric acid74 mg
Cholesterol14 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
2
small Melons (such as Honey Dew; about 19 ounces)
2 sprigs
2 tablespoons
2
ripe Pears
1
14 ounces
1 tablespoon
1 pinch
Preparation

Kitchen utensils

1 Cutting board, 1 Large knife, 1 Tablespoon, 1 small Non-stick pan, 1 Wooden spoon, 1 Small knife, 2 Bowls, 1 Whisk

Preparation steps

1.
Stuffed Melon preparation step 1

Cut melons in half crosswise and scoop out seeds with a spoon.

2.
Stuffed Melon preparation step 2

Cut a thin slice from the underside of each melon half so they can stand upright.

3.
Stuffed Melon preparation step 3

Rinse mint, shake dry, pluck off leaves and chop finely.

4.
Stuffed Melon preparation step 4

Toast almonds in a non-stick pan over medium heat until golden brown and let cool.

5.
Stuffed Melon preparation step 5

Rinse pears, peel, quarter, core and cut into thin slices.

6.
Stuffed Melon preparation step 6

Cut peel from orange, removing all of the white pith.

7.
Stuffed Melon preparation step 7

Cut out fruit slices between the separating membranes, collecting the juice in a bowl.

8.
Stuffed Melon preparation step 8

Add yogurt, pear juice and cardamom to the orange juice and whisk until smooth. Mix in mint, orange segments and pear slices.

9.

Fill melon halves with yogurt mixture, sprinkle with sliced almonds and serve.

Comments

Cyndy from EAT SMARTER's picture
Thanks Tom ~ we do too!
 
I like Stuffed Melon