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Melons Stuffed with Fruits & Vegetables

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Submitted by drbcollege

YIELD

6 servings

PREP

30 min

COOK

20 min

READY

50 min

Ingredients

3 3
EACH EACH CANTALOUPE *
Stuffing
79
CUP ML VEGETABLE OIL
2 473
CUPS ML CARROTS
thinly sliced
2 3E+1
TABLESPOONS ML RAISINS, SEEDLESS
1 5
TEASPOON ML SALT
½ 2.5
TEASPOON ML BLACK PEPPER
1 237
CUP ML APPLES
green *
1 237
CUP ML SCALLIONS, SPRING OR GREEN ONIONS
chopped, green part only
½ 118
CUP ML LEMON ZEST
grated *
3 7.1E+2
CUPS ML RICE, COOKED
Topping
1 15
TABLESPOON ML VEGETABLE OIL
2 3E+1
TABLESPOONS ML 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 Arrow up button

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Nutrition Facts

Serving Size 158g (5.6 oz)
Amount per Serving
Calories 278 53% 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?
Low Cholesterol, Cholesterol-Free, Trans-fat Free
 

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