Grilled Mango Chutney
Mango is rich in pre-biotic dietary fiber, vitamins, minerals and poly-phenolic flavonoid antioxidant compounds. Serve this chutney at room temperature over chicken or rice or chill and spread over English muffins.
(Make 8 serves)
Amount Per Serving (2 Tbsp.): 44 Calories, 11 g. Carbohydrates, 1 g. Dietary Fiber, 0 g. Fat, 0 g. Saturated Fat, 0 mg. Cholesterol, 1 mg. Sodium, 59 mg. Potassium, 4 mg. Calcium
- 1 mango, peeled and pitted
- 1/4 cup of sugar
- 1/4 cup of red onion, chopped
- 2 Tbsp. of cider vinegar
- 2 Tbsp. of green bell pepper, finely chopped
- 1 Tbsp. of grated fresh ginger
- 1/2 tsp. of ground ginger
- 1/8 tsp. of ground cloves
- 1/4 tsp. of fresh rosemary, chopped
- Low-fat cooking spray
- Prepare charcoal grill or heat gas grill. Away from heat source, lightly coat grill rack with cooking spray. Position cooking rack 4” to 6” from heat source.
- Arrange mango on grill rack. Grill on medium heat, turning often, about 2-3 minutes on each side until slightly browned and softened.
- Remove mango from grill and let cool for a few minutes. Transfer mango to a cutting board and chop into small chunks.
- In large-size saucepan, place mango then add sugar, red onion, cider vinegar, green bell pepper, ginger, cloves and rosemary. Bring mixture to a boil. Reduce heat to low and simmer, uncovered. Cook, stirring occasionally, about 5-7 minutes until the pepper and onion are soft.
- Remove from heat and let cool to room temperature. Serve immediately or cover and refrigerate for up to 1 week.
Source : MayoClinic
Recipe Under : 0 to 100 Calories - Grilling