Stuffed Melon
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.
(Percentage of daily recommendation)
| Calorie | 209 cal. | (10 %) | ||
| Protein | 6 g | (6 %) | ||
| Fat | 7 g | (6 %) | ||
| Carbohydrates | 29 g | (19 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 5.5 g | (18 %) |
| Vitamin A | 0.7 mg | (88 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 2 mg | (17 %) | ||
| Vitamin K | 6.6 μg | (11 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 3 mg | (25 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 97 μg | (32 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 13.3 μg | (30 %) | ||
| Vitamin B₁₂ | 0.4 μg | (13 %) | ||
| Vitamin C | 92 mg | (97 %) | ||
| Potassium | 1,002 mg | (25 %) | ||
| Calcium | 195 mg | (20 %) | ||
| Magnesium | 57 mg | (19 %) | ||
| Iron | 1.7 mg | (11 %) | ||
| Iodine | 10 μg | (5 %) | ||
| Zinc | 1 mg | (13 %) | ||
| Saturated fatty acids | 2.6 g | |||
| Uric acid | 74 mg | |||
| Cholesterol | 14 mg | |||
| Complete sugar | 52 g |
Ingredients
- Ingredients
- 2 small Melon (such as Honey Dew; about 19 ounces)
- 2 sprigs mint
- 2 Tbsps slivered almonds
- 2 ripe Pear
- 1 Blood orange
- 14 ozs Yogurt (3.5% fat)
- 1 Tbsp Pear syrup
- 1 pinch Cardamom
Preparation steps
Cut melons in half crosswise and scoop out seeds with a spoon.
Cut a thin slice from the underside of each melon half so they can stand upright.
Rinse mint, shake dry, pluck off leaves and chop finely.
Toast almonds in a non-stick pan over medium heat until golden brown and let cool.
Rinse pears, peel, quarter, core and cut into thin slices.
Cut peel from orange, removing all of the white pith.
Cut out fruit slices between the separating membranes, collecting the juice in a bowl.
Add yogurt, pear juice and cardamom to the orange juice and whisk until smooth. Mix in mint, orange segments and pear slices.
Fill melon halves with yogurt mixture, sprinkle with sliced almonds and serve.