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Melons Stuffed with Fruits and Vegetables

 

14

Yield

6

servings

Prep

30

min

Cook

20

min

Ready

50

min

Low Cholesterol, Cholesterol-Free, Trans-fat Free
 

Ingredients

3 each cantaloupe
*
Stuffing
cup vegetable oil
2 cups carrots
thinly sliced
2 tablespoons raisins, seedless
1 teaspoon salt
½ teaspoon black pepper
1 cup apples
green
*
1 cup scallions, spring or green onions
chopped, green part only
½ cup lemon zest
grated
*
3 cups rice, cooked
Topping
1 tablespoon vegetable oil
2 tablespoons pine nuts

Directions

Cut each melon in half and remove and discard the seeds.

Scoop out the fruit and reserve.

Heat ½ cup oil in large skillet. Add the carrots and raisins.

Sauté together until the carrots are soft. Add the salt, pepper, apple, green onion and lemon rind.

Continue cooking until the apples are soft.

Remove from heat and cool. Preheat oven to 325℉ (160℃).

Combined the sautéed mixture with cooked rice and stuff the melons.

Chop up two cups of the reserved melon and arrange on top of the stuffing.

Place the stuffed melons in a baking dish and bake for 20 minutes.

Heat 1 tablespoon of oil in a small pan and brown the pine nuts, being careful not to let them burn.

Sprinkle on top of baked melons and serve.

 

* not incl. in nutrient facts

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Nutrition Facts

Serving Size 158g (5.6 oz)
Amount per Serving
Calories 27853% of calories from fat
 % Daily Value *
Total Fat 16g 25%
Saturated Fat 2g 10%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 425mg 18%
Total Carbohydrate 10g 10%
Dietary Fiber 2g 9%
Sugars g
Protein 7g
Vitamin A 140% Vitamin C 9%
Calcium 4% Iron 9%
* based on a 2,000 calorie diet How is this calculated?

 

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