Grilled Cheese, Watermelon & Arugula Sandwich
You need at least eight colourful fruits and vegetables every day. What an easy way to meet one of those servings by adding them to a sandwich!
4 slices watermelon, approximately 4”x 4″x ½” thick (10cm x 10cm x 1.5cm thick)
8 slices, 100% whole grain bread, preferably chewy in texture
2 tbsp (30 mL) stone-ground mustard
6 ounces extra-sharp cheddar cheese, divided into 4 equal portions
1 ½ cups (375 mL) baby arugula
1. Place watermelon pieces between paper towels to absorb extra fluid. Set aside.
2. On each of four slices of bread, spread mustard and top with 1 ½ ounces cheese. Top with second slice of bread.
3. On a griddle or grill press, spray cooking spray and grill the 4 sandwiches on each side until cheese begins to melt. Remove from griddle/grill, open and place a slice of watermelon and arugula. Close sandwich and cut in half. Serve. Makes 4 servings.
Nutritional Analysis per serving: 424 Calories; 36 percent fat (17 grams); 10 grams saturated fat; 18 percent protein; 46 percent carbohydrate; 6.4 grams fiber.
Watermelon Rind, Carrot & Pineapple Slaw
Some fruit creates a lot of waste when you throw away the seeds or the peel, but did you know all of the watermelon can be used? Save your rinds and make this yummy slaw. In addition to being environmentally friendly and economical, the rind is packed with citrulline and arginine, two compounds that aid in healthy blood flow!
¼ cup (60 mL) fat-free, plain Greek yogurt
¼ cup (60 mL) low-fat sour cream
1 ½ tbsp (22.5 mL) stone-ground mustard
1 tbsp (15 mL) apple cider vinegar
4 tsp (20 mL) fresh lemon juice
1 tbsp (15 mL) sugar
1 tsp (5 mL) poppy seeds
2 tsp (10 mL) olive oil
salt and pepper to taste
4 cups (1 L) grated watermelon rind with fruit and green peel removed
1 cup (250 mL) grated carrot
1 ½ cup (375 mL) diced fresh pineapple
- Place watermelon rind on several layers of paper towels to soak up excess fluid while you prepare the dressing and other ingredients.
- In a small bowl, blend dressing thoroughly and set aside.
- In a medium-sized bowl add dressing, rind, carrot, and pineapple and toss to thoroughly coat.
Makes 4 one-cup servings
Nutritional Analysis per serving: 122 Calories; 30 percent fat (4grams); 1.5 grams saturated fat; 10 percent protein; 60 percent carbohydrate; 3.3 grams fiber.
Grilled Thai Chicken with Watermelon Rind Chutney
People report they feel more satisfied with less food when it is flavourful. This dish is low in fat and calories and packed with flavour. Serve with basmati rice and a tossed salad.
4 cups (1 L) watermelon rind, fruit and outer green skin removed and cut into ½” pieces
1 cup (250 mL) apple cider vinegar
¾ cup (175 mL) sugar (or ½ cup (125 mL) sugar and ¼ cup (60 mL) Splenda)
¼ cup (60 mL) minced fresh ginger
1 tbsp (15 mL) minced garlic
salt and pepper to taste
1 can light coconut milk
2 garlic cloves, minced
1 ½ tbsp. (22.5 mL) minced fresh ginger
1 tbsp (15 mL) lemon grass paste
1 tbsp (15 mL) fish sauce
2 tsp (10 mL) curry powder
dash red pepper flakes
2 tsp (10 mL) sugar
1/3 cup (85 mL) minced fresh cilantro
4 skinned and boned chicken breasts (Cut into strips for satay skewers)
Vegetable oil for the grill
This recipe is easy but best prepared in advance or even the day before.
1. Chutney: Place all ingredients in a medium saucepan over medium high heat. Bring to a gentle boil, reduce heat and simmer, uncovered, stirring occasionally, until rind is tender and translucent and liquid is syrupy, approximately 45 minutes. Cool chutney, uncovered, then chill in an airtight container up to three days to allow flavours to mellow.
2. Satay: Combine all chicken ingredients except chicken breasts in a medium saucepan over medium-high heat. Bring to a gentle boil, reduce heat, and simmer 5 minutes. Remove from heat and cool.
3. Score chicken breasts to allow more flavour to penetrate into the meat. In a large plastic zip-lock bag, pour in cool marinade and chicken breast. Seal. Distribute marinade well, covering chicken. Place on a plate. Chill for one hour or more.
4. Heat grill, brushing surface with a little vegetable oil to keep chicken from sticking. Place marinated chicken breasts on hot grill, brushing with leftover marinade the first few times you turn them. Chicken is ready when meat inside is opaque and can be easily sliced. Alternatively, this can be cooked in a frying pan or baked in the oven.
Serve with chutney.
Makes 4 servings.
Nutritional Analysis per serving: 324 Calories; 9 percent fat (3.1 grams);1.8 grams saturated fat; 35 percent protein; 56 percent carbohydrate; 1.9 grams fiber.