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

 

Mint and Orange Scented Melon Cup
Mint and Orange Scented Melon Cup
Servings Prep Time Cook Time
6servings 25minutes 20minutes
Servings Prep Time
6servings 25minutes
Cook Time
20minutes
Ingredients
Servings: servings
Units:
Ingredients
Servings: servings
Units:
Instructions
  1. 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.
  2. 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.
  3. 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.
  4. Pile the fruit mixture into the shells and decorate with the reserved slices of starfruit.
Recipe Notes

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