Thai Style Melon and Beef Salad

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.

Preparation
time: 40 minutes

Serves:
6 servings (2 cups each)

Ingredients:

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




2. 2. Beef Sirloin/ Boneless steak – 12
   ounces




3. 3. Cucumber slices (halved)- ½
   cup




4. 4. Green bell pepper- 1 pc
   small




5. 5. Red bell pepper- 1 pc
   small




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




7. 7. Crushed Red pepper- ½ or 1
   tsp.




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
    cup




13. 13. Lime juice- ½ cup




14. 14. Fish Sauce- 3 tbsp.




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




16. 16. Kosher Salt- ½ tsp.

Instructions:

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.

Nutrition
Information:

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

Protein: 15 g

Fiber: 3 g 

Sodium: 690 mg

Potassium: 721 mg 

Folate: 23% daily value

Potassium: 21% daily value

Zinc: 17% daily value

Iron: 15% daily value

 
Science and
Research

• 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.