Mint and Orange Scented Melon Cup
This is a perfect light summertime treat’a combination of colourful ripe fruits and pieces of crisp cucumber, drizzled with orange-flavoured liqueur and garnished with fresh mint. The salad is served in hollowed-out melon shells for an elegant presentation.
Excerpted from Eat to Beat Diabetes, available now in the Best Health Store
| Servings | Prep Time | Cook Time |
| 6servings | 25minutes | 20minutes |
| Servings | Prep Time |
| 6servings | 25minutes |
| Cook Time |
| 20minutes |
- 1 small cantaloupe (about 1 lb/500 g)
- 1 small honeydew melon (about 1 lb/500 g)
- 1 1/2 cups ripe strawberries hulled and sliced
- 1 large pear cut into 1/2-inch (1-cm) pieces
- 1/2 small cucumber diced (1/2 cup/125 mL)
- 2 starfruit sliced 1/4 inch (0.5 cm) thick
- 6 tbsp Grand Marnier or brandy
- 2 tbsp fresh mint shredded
- flowers to decorate, (optional)
|
Ingredients
Servings: servings
Units:
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- Cut both melons in half crosswise and scoop out the seeds from the centres. Using a melon baller or a small spoon, scoop out balls of melon into a large bowl. With a tablespoon, scoop out any remaining melon into the bowl, leaving smooth shells.
- Add the strawberries, pear chunks and diced cucumber to the melon in the bowl. Set aside 4 starfruit slices for decoration. Dice the remaining slices and add to the bowl.
- Drizzle the Grand Marnier over the fruit, sprinkle with the mint, and toss gently to mix well. Cover with plastic wrap and let marinate in the refrigerator for 20 minutes.
- Pile the fruit mixture into the shells and decorate with the reserved slices of starfruit.
Variations:
* Nonalcoholic fruit basket: For the Grand Marnier, substitute a mixture of 3 tbsp (45 mL) fresh orange juice and 3 tbsp (45 mL) honey.
* Luncheon salad: For the fruits and vegetables, use 1 small honeydew melon, 1 1/2 cups (375 mL) sliced, hulled strawberries, 1 large crisp red apple such as Delicious or Cortland, 1 cup (250 mL) seedless green grapes, 2 peeled sliced kiwis and 1/2 cup (125 mL) diced cucumber. Omit the cantaloupe, pear, starfruit and Grand Marnier. In a large bowl, toss 6 cups (1.5 L) mesclun salad leaves, 2 cups (500 mL) watercress, and 1/2 cup (125 mL) chopped scallions. Arrange on 6 salad plates and spoon the fruit on top. Add a scoop of low-fat cottage cheese and sprinkle with the shredded mint.
Each serving provides: calories 109, calories from fat 9, fat 1 g, saturated fat 0 g, cholesterol 0 mg, carbohydrate 19 g, fibre 3 g, sugars 9 g, protein 1 g.
Choices per serving: Carbohydrate 1
