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Melon and Watercress Salad with Pickled Onions

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Take your tastebuds on an adventure with this sophisticated salad. From Prevention Healthy Cooking.

  • Prep Time 20 min
  • Total Time 20 min
  • Servings 6

Ingredients

1/3
cup chopped red onion
2
tablespoons honey
1
tablespoon olive oil
1/4
teaspoon grated lime peel
2
tablespoons lime juice
1/4
teaspoon freshly ground black pepper
1/8
teaspoon salt
3
cups cut-up ripe cantaloupe
2
ripe plums, thinly sliced
1
bunch watercress, tough stems trimmed
2
tablespoons crumbled goat cheese or feta cheese
2
tablespoons sliced almonds or pumpkin seeds

Directions

  • 1 In salad bowl, stir together onion, honey, oil, lime peel, lime juice, pepper and salt with fork until combined.
  • 2 Gently stir in cantaloupe, plums, watercress, cheese and almonds until coated with honey mixture. Serve immediately.

Nutrition Info

The Quick Take:

  • Calories 120
  • Fat 4 1/2g
  • Saturated Fat 1g
  • Sodium 90mg

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
120
(
Calories from Fat
40),
% Daily Value
Total Fat
4 1/2g
4 1/2%
(Saturated Fat
1g,
1%
Trans Fat
0g
0%
),
Cholesterol
0mg
0%;
Sodium
90mg
90%;
Total Carbohydrate
17g
17%
(Dietary Fiber
1g
1%
  Sugars
15g
15%
),
Protein
3g
3%
;
% Daily Value*:
Vitamin A
90%;
Vitamin C
80%;
Calcium
8%;
Iron
2%;
Exchanges:
0 Starch; 1/2 Fruit; 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 1/2 High-Fat Meat; 0 Fat;
Carbohydrate Choices:
1
*Percent Daily Values are based on a 2,000 calorie diet.

Did You Know?

Expert Tips

Both cantaloupe and plums are succulent, low-calorie treats with a kiss of fiber thrown in for good measure.

The Sugar Solution Cookbook (2006) p. 192

Ratings & Reviews

©Copyright 2009, Rodale, Inc.
We calculated the nutrition of this recipe at the time it was created on 05/28/2008. NOTE: We do not include optional ingredients in our calculations. If concerned about gluten-free, non-dairy, vegetarian or vegan status, always read ingredient labels to make sure each recipe ingredient meets requirements. Products and ingredient sources can change.

Facts about this Recipe

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Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
120
(
Calories from Fat
40),
% Daily Value
Total Fat
4 1/2g
4 1/2%
(Saturated Fat
1g,
1%
Trans Fat
0g
0%
),
Cholesterol
0mg
0%;
Sodium
90mg
90%;
Total Carbohydrate
17g
17%
(Dietary Fiber
1g
1%
  Sugars
15g
15%
),
Protein
3g
3%
;
% Daily Value*:
Vitamin A
90%;
Vitamin C
80%;
Calcium
8%;
Iron
2%;
Exchanges:
0 Starch; 1/2 Fruit; 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 1/2 High-Fat Meat; 0 Fat;
Carbohydrate Choices:
1
*Percent Daily Values are based on a 2,000 calorie diet.

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