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Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
No specific GERD triggers.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.

 

"Men and Melons are hard to know."
-Benjamin Franklin

The refrigerator light goes on...

This is a riff on the classic appetizer of melon and prosciutto. I wanted something more substantial to serve as a side dish and the creamy white beans make a great counterpoint to the sweet melon and salty ham. Using the lime and sage bring a tart and a savory note to round out the recipe.

I love to serve this as a side dish with a spicy meal like the Skirt Steak with Pimentos.

White Beans

There is no bean that actually carries the name "white bean". When a recipe calls for white beans, it can mean any one of a number of choices of bean.

The most common white bean used are Navy beans. As with almost every bean, Navy beans have other names including Yankee beans, Boston beans, Boston Navy beans, Pea beans and white pearl beans. The French call these haricot blanc beans.

Another white bean choice is the Great Northern bean. These are slightly larger than Navy beans but are similar in taste and texture.

In some specialty shops you will find the French Flageolet beans (they are actually grown in California). These are a light, creamy bean with a fine texture when cooked that is not at all grainy.

There is also the white kidney bean. This is the one that the Italians call cannellini or fazolia. They are somewhat firmer than other white beans and make a great addition to soups.


 

Cantaloupe and White Bean Salad



Servings = 4 | Serving size =about 1 1/2 cups

Cooking Time = 30 Minutes

This recipe can be multiplied by 2, 3.

This recipe keeps well, refrigerated, for 3-4 days. Note that cooking time does not include chilling time.

2 cups cantaloupe (small dice)
1 15 ounce can no salt added navy beans (drained and rinsed)
1 ounce proscuitto (cut into small dice)
1 Tbsp olive oil
1/2 lime (juiced)
1/8 tsp salt
fresh ground black pepper (to taste)
1 tsp rubbed sage

Place the cantaloupe, beans, ham, olive oil, lime juice, salt, pepper and sage in a large bowl.

Fold together until well blended.

Chill before serving.

Nutrition Facts

Serving size = about 1 1/2 cups

Servings = 4

.

Amount Per Serving

Calories 167 Calories from Fat 40
  % Daily Value
Total Fat 4g 7%
    Saturated Fat <1g 3%
    Monounsaturated Fat 2g  
    Trans Fat 0g  
Cholesterol 4mg 1%
Sodium 178mg 8%
Total Carbohydrates 24g 8%
    Dietary Fiber 8g 26%
    Sugars 6g  
Protein 8g  
Vitamin A 51% Vitamin C 53%
Calcium 6% Iron 13%
Vitamin K 7 mcg Potassium 550 mg
Magnesium 59 mg