Cantaloupe with Black Pepper, Oil, & Vinegar (Insalata di Melone)
low fat, low calorie, and low carbohydrate recipe

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Recipe from the cookbook The Italian Country Table by Lynne Rossetto Kasper. Lynne says, "A melon salad is not a typical opening to a meal in Italy. I certainly didn't expect it when I Stayed at Le Frise, a guest farm in the mountains of northern Lombardy. Emma dresses chunks of melon with black pepper, vinegar and olive oil. She presents the melon on a bed of pale green curly endive and snips dark green chives over the salad at the last moment."

Cantaloupe with Black Pepper, Oil, and Vinegar

For more great Low Fat Recipes, Low Calorie Recipes, Low Carbohydrate recipes, and Diabetic Recipes, check out my Diet Recipe Index. Also check out my Nutritional Chart for fat grams, carbohydrate grams, and calories for all your favorite foods.

More wonderful Salads and Salad Dressing Recipes.

Don't forget to check out my Grilled Balsamic Chicken and Peaches dinner menu and Outdoor Smoked Salmon Dinner Menu which includes this wonderful Cantaloupe with Black Pepper, Oil, and Vinegar.


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Cantaloupe with Black Pepper, Oil, and Vinegar Salad Recipe:

Recipe Type: Salad and Salad Dressing, Melons, Olive Oil
Yields: 4 servings
Prep time: 15 min


Half of a 2 1/2 to 3 pound ripe cantaloupe, seeds removed
Several pale green leaves from the center of a head of curly endive
Coarse salt and freshly-ground black pepper
2 teaspoons fruity extra-virgin olive oil
2 teaspoons white wine vinegar
2 teaspoons snipped fresh chives or scallion tops


With a melon baller, scoop out 1-inch balls (or cut with knife into bite-size pieces) from the cantaloupe and place into a medium-size bowl.

Line an 8-inch serving plate with the endive greens.

Sprinkle the cantaloupe balls with salt and pepper to taste. Gently toss with the olive oil, then the wine vinegar.

Spoon the cantaloupe mixture onto the prepared endive greens, scatter he chives over the melon, and serve.

Make 4 servings.

Cantaloupe with Black Pepper, Oil, and Vinegar - Nutritional Information

I cannot guarantee the accuracy of the below information. All information is intended for your general knowledge only and is not a substitute for medical advice or treatment for specific medical conditions. You should seek prompt medical care for any specific health issues and consult your physician before starting a new fitness regimen.

Item Amount Fat Grams Carbohydrates Grams Calories WW Points
cantaloupe 1/2 .7 22.3 94 2
olive oil 2 teaspoons 10 8 80 3
vinegar, white 2 teaspoons 0 .4 2 0
Recipe Totals 10.7 30.7 176 5

Recipe Makes 6 servings

Per Serving -1.8 Fat grams, 5 Carbohydrate grams,  29 calories, 1 WW points

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