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Recipe: Casaba melon with creamy sweet curry

Recipe: Casaba melon with creamy sweet curry

Casaba melon with creamy sweet curry — one of many healthy recipes from Mayo Clinic.

Dietitian's tip: Sweet curry is made from a blend of ground spices. Combined with yogurt, it makes a light, creamy sauce that perfectly complements ripe, juicy melon.


Directions

To make the sweet curry cream, whisk together the yogurt, lemon zest and juice, honey, and garam masala or spice mixture in a large bowl. Cover and refrigerate for 30 minutes to allow the flavors to blend.

Halve the melon, and using a spoon, remove and discard the seeds. Using a melon baller, scoop out the melon flesh and place it into a large bowl.

Just before serving, place 1 cup melon balls in each individual bowl. Spoon about 2 tablespoons curry cream over each serving and garnish with the fresh mint. Pass the remaining sauce at the table.


Ingredients

For the sauce

  • 1 cup low-fat vanilla yogurt
  • 1 teaspoon grated lemon zest
  • 1 teaspoon fresh lemon juice
  • 1 teaspoon dark honey
  • 1 teaspoon garam masala or 1/4 teaspoon ground cardamom, 1/4 teaspoon ground cinnamon, 1/4 teaspoon ground ginger,  1/8 teaspoon ground cloves and a pinch of ground nutmeg
  • 1 large casaba, cantaloupe or honeydew melon
  • Fresh mint leaves for garnish

Exchange Data
Dash
Dairy 
Fats 
Fruits 1   
Grains 
Meat 
Nuts_Seeds_Drybeans 
Sweets 1   
Vegetables 
Diabetes
Fats 
Freefoods 
Fruits 2   
Meat 
Milk 
NonStarchyVegetables 
Starches 
Sweets 
HWP
Carbs 
Fats 
Protein Dairy 
Sweets 1   
Vegetables 
NutrientAnalysis
Calcium 
Calories 118   
Carbohydrate 26 g   
Cholesterol 2 mg   
Fiber 2.5 g   
Monounsaturatedfat 0 g   
Potassium 
Protein 5 g   
Saturatedfat < 1 g   
Servingsize About 1 cup melon and 1/6 of the sauce   
Sodium 53 mg   
TotalFat 1 g   

2011-05-19

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