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Dietitian's tip: Chutney is a relish of fruit simmered with vinegar and spices. Serve this version at room temperature over chicken or rice or chill and spread over English muffins.
Serves 8
Ingredients
1 mango, peeled and pitted
1/4 cup sugar
1/4 cup chopped red onion
2 tablespoons cider vinegar
2 tablespoons finely chopped green bell pepper
1 tablespoon grated fresh ginger
1/2 teaspoon ground ginger
1/8 teaspoon ground cloves
1/4 teaspoon chopped fresh rosemary
Directions
Prepare a hot fire in a charcoal grill or heat a gas grill or broiler. Away from the heat source, lightly coat the grill rack or broiler pan with cooking spray. Position the cooking rack 4 to 6 inches from the heat source.
Arrange the mango on the grill rack or broiler pan. Grill or broil on medium heat, turning often, until slightly browned and softened, about 2 to 3 minutes on each side.
Remove from the mango from the grill and let cool for a few minutes. Transfer the mango to a cutting board and chop into small chunks.
Place the mango in a large saucepan. Add the sugar, onion, vinegar, bell pepper and spices. Bring the mixture to a boil. Reduce heat to low and simmer, uncovered. Cook, stirring occasionally, until the pepper and onion are soft, about 5 to 7 minutes. Remove from heat and let cool to room temperature. Serve immediately or cover and refrigerate for up to 1 week.
Nutritional Analysis
(per serving)| Serving size: 2 tablespoons | |||
| Calories | 44 | Cholesterol | 0 mg |
| Protein | trace | Sodium | 1 mg |
| Carbohydrate | 11 g | Fiber | 1 g |
| Total fat | 0 g | Potassium | 59 mg |
| Saturated fat | 0 g | Calcium | 4 mg |
| Monounsaturated fat | 0 g | ||
