Broiled Watermelon Salad

Prep: 10 minutesCook: 15 minutesServes: 6

Ingredients

  • ¼ cup plus 1 tablespoon olive oil
  • 1 large red onion, cut into ½-inch-thick rounds
  • 1 package (29 ounces) AFS® Cut Watermelon with Blueberry Garnish, blueberries reserved
  • 1 cup crumbled feta cheese
  • 2 tablespoons balsamic vinegar
  • 1 teaspoon kosher salt
  • ½ teaspoon ground black pepper
  • 2 cups arugula and/or baby spinach

Directions

  1. Preheat broiler on high with oven rack about 6 inches from source of heat; brush rimmed baking pan with 1 tablespoon oil. Brush both sides of onion rounds with 1 tablespoon oil; place in single layer on prepared pan. Broil 5 minutes.
  2. In large bowl, toss watermelon with 1 tablespoon oil; add to hot pan with onion. Broil 7 minutes or until slightly charred, stirring watermelon once halfway through cooking. Transfer onion to cutting board; let stand 5 minutes. Chop onion.
  3. In same large bowl, toss cheese, vinegar, salt, pepper, remaining 2 tablespoons oil, onion and watermelon. Serve immediately over arugula and/or spinach topped with reserved blueberries. Makes about 7 cups.

Note from Dietitian

This salad packs in the nutrition with watermelon and leafy greens. This recipe contains 12g fat (58% of total calories) and 5g saturated fat (24% of total calories) per serving. The Dietary Guidelines for Americans recommend limiting saturated fat to no more than 10% of total daily calories. Limit saturated fats in other daily meals as part of a balanced approach to a healthy diet. Consider serving with a carbohydrate-based side or using this dish to balance higher carbohydrate meals in order to manage carbohydrate intake to about 60-70% of your daily caloric intake.

U.S. Department of Health and Human Services and U.S. Department of Agriculture. 2015 - 2020 Dietary Guidelines for Americans. 8th Edition. December 2015. Available at https://health.gov/dietaryguidelines/2015/guidelines/

Approximate nutritional values per serving

  • 185 Calories
  • 12g Fat (5g Saturated)
  • 22mg Cholesterol
  • 557mg Sodium
  • 15g Carbohydrates
  • 1g Fiber
  • 12g Sugars
  • 0g Added Sugars
  • 5g Protein