How This Helps
The dietary fiber in the vegetables and melon can help in giving obese and overweight patients the feeling of fullness. Also, this is a low-calorie meal as the greens replace the conventional rice or potato with high-caloric contents.
time: 40 minutes
6 servings (2 cups each)
- 1. Ripe Melon- 1 pc
medium or large
- 2. Beef Sirloin/ Boneless steak – 12
- 3. Cucumber slices (halved)- ½
- 4. Green bell pepper- 1 pc
- 5. Red bell pepper- 1 pc
- 6. Boston Lettuce- 1 head or
lightly packed 6 cups
- 7. Crushed Red pepper- ½ or 1
- 8. Slivered Red Onion- ½ cup
- 9. Garlic- 1 clove
- 10. Ground Pepper- ½ tsp.
- 11. Sugar- 2 tsps.
- 12. Mint leaves (lightly packed) – ½
- 13. Lime juice- ½ cup
- 14. Fish Sauce- 3 tbsp.
- 15. Cilantro leaves (lightly packed) – ½
- 16. Kosher Salt- ½ tsp.
- 1. Mince the garlic and cut the beef sirloin or
boneless steak into 1 inch thick slices.
- 2. Season the meat with salt and pepper on both
sides. For a medium-rare meat, grill for 5 minutes then turn the other
side and grill for another 5 minutes. For a well- done meat, grill for 6
minutes instead. After cooking, set aside for 5 minutes, and slice the
meat thinly in a crosswise orientation.
- 3. Mix the fish sauce, sugar, garlic, lime
juice, and crushed red pepper and whisk.
- 4. Slice the melon into 5-inch long matchsticks.
4 cups of melon slices is recommended and store any remaining melon. Slice
the bell peppers into 2-inch matchsticks. In a separate bowl, combine the sliced
beef, melon, pepper, lettuce, onion, cucumber, cilantro and mint. Pour the
dressing and toss the salad.
Grams per Serving: 180 g
Sat Fat: 1 g
Monounsaturated Fat: 1 g
Folate: 23% daily value
Potassium: 21% daily value
Zinc: 17% daily value
Iron: 15% daily value
- 1. Melons
are considered antioxidant due to the phytochemicals they contain. Hence
they can help in preventing cancer through scavenging free radicals. Also,
melons can improve insulin metabolism maintaining the glucose levels in
the body. Also, it can reduce oxidative stress that can cause kidney
problems. On the other hand, melons are also rich in potassium which is a
vasodilator. They reduce tension in blood vessels maintaining the blood
pressure of the patient. Potassium also improves blood and oxygen
circulation that may reduce stress levels in the body.
- 2. Lettuce
has its antioxidant properties and contains a significant amount of fiber.
Antioxidants are free-radical scavengers- prevents cancer and other
chronic diseases. Fiber on the other hand also improves GIT processes and
induces the feeling of fullness and reduces the feeling of hunger.
- 3. Cucumber
is known to be rich in vitamins and minerals. Vitamin A, C, and folate are
found in its flesh and fiber, magnesium, molybdenum, and potassium are
found in its skin. In addition to these nutrients, Cucumber can help the
patient combat diabetes and CVD. A hormone needed by the beta-cells of the
pancreas for insulin production is found in cucumbers. Also, cucumber has
zero GI thus helps the blood sugar level at the desired level. When it comes
to CVD, cucumber contains magnesium, potassium, and fibers that may help
maintain blood pressure- particularly potassium since it is a vasodilator
that helps in reducing tension in the blood vessels.