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

Ingredients:

• 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

Preparation:

• 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

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