Recipe: Pear and toasted pecan chutney

Dietitian's tip: A relish of fruit simmered with vinegar and spices, chutney is usually sweetened with sugar. In this quick recipe, fruit juice is used instead. Serve with curries or use to dress up grilled chicken or a sandwich.

   

Ingredients

Directions

In a saucepan over high heat, bring the grape juice to a boil. Reduce the heat to low and simmer until reduced by half, 5 to 10 minutes.

Add the pears, vinegar, ginger, cinnamon, mustard seed and red pepper flakes. Raise the heat to medium and bring the mixture to a boil. Reduce heat to low and simmer, uncovered, stirring occasionally, until the pears are tender and the juices have thickened, about 20 minutes. Remove from the heat and let cool to room temperature.

Stir in the pecans. Cover and refrigerate for up to 1 week. Bring to room temperature before serving. Makes about 2 cups.

Nutritional Analysis

(per serving)

Serving size: About 1/4 cup
Calories	81	Cholesterol	0 mg
Protein	1 g	Sodium	5 mg
Carbohydrate	15 g	Fiber	2 g
Total fat	3 g	Potassium	155 mg
Saturated fat	0 g	Calcium	16 mg
Monounsaturated fat	1 g

MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS

Fruits	1
Fats	1/2

• Mayo Clinic Healthy Weight Pyramid tool
• Mayo Clinic Healthy Weight Pyramid: A sample menu

DIABETES MEAL PLAN EXCHANGES

Fruits	1
Fats	1/2

• Your diabetes diet: Exchange lists

DASH EATING PLAN SERVINGS

Fruits	1
Fats and oils	1/2

• DASH diet: Guide to recommended servings
• Sample menus for the DASH eating plan

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