Thai Style Melon and Beef Salad

Table of Contents

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.


40 minutes

6 servings (2 cups each)


  1. 1. Ripe Melon- 1 pc
    medium or large

  2. 2. Beef Sirloin/ Boneless steak – 12

  3. 3. Cucumber slices (halved)- ½

  4. 4. Green bell pepper- 1 pc

  5. 5. Red bell pepper- 1 pc

  6. 6. Boston Lettuce- 1 head or
    lightly packed 6 cups

  7. 7. Crushed Red pepper- ½ or 1

  8. 8. Slivered Red Onion- ½ cup

  9. 9. Garlic- 1 clove

  10. 10. Ground Pepper- ½ tsp.

  11. 11. Sugar- 2 tsps.

  12. 12. Mint leaves (lightly packed) – ½

  13. 13. Lime juice- ½ cup

  14. 14. Fish Sauce- 3 tbsp.

  15. 15. Cilantro leaves (lightly packed) – ½

  16. 16. Kosher Salt- ½ tsp.


  1. 1. Mince the garlic and cut the beef sirloin or
    boneless steak into 1 inch thick slices.

  2. 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. 3. Mix the fish sauce, sugar, garlic, lime
    juice, and crushed red pepper and whisk.

  4. 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

Calories: 150 kcal

Fat: 3 g 

Sat Fat: 1 g

Monounsaturated Fat: 1 g

Cholesterol: 21 mg 

Carbohydrates: 20 g

Protein15 g

Fiber3 g 

Sodium: 690 mg

Potassium721 mg 

Folate: 23% daily value

Potassium: 21% daily value

Zinc: 17% daily value

Iron: 15% daily value

Science and

  • 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. 

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