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By Mayo Clinic Staff members&#13

Dietitian’s tip:

Chutney adds a very low-sodium punch of flavor and diet with its combination of fruit, vegetables and spices.

Variety of servings

SERVES 6

  1. Low Extra fat
  2. Small Sodium

Components

  1. 1 mango, peeled and pitted
  2. 1/4 cup sugar
  3. 1/4 cup chopped pink onion
  4. 2 tablespoons cider vinegar
  5. 2 tablespoons finely chopped eco-friendly bell pepper
  6. 1 tablespoon grated refreshing ginger
  7. 1/2 teaspoon floor ginger
  8. 1/8 teaspoon floor cloves
  9. 1/4 teaspoon chopped fresh rosemary

Directions

Prepare a warm fireplace in a charcoal grill or warmth a fuel grill or broiler. Away from the warmth resource, evenly coat the grill rack or broiler pan with cooking spray. Posture the cooking rack 4 to 6 inches from the heat supply.

Set up the mango on the grill rack or broiler pan. Grill or broil on medium heat, turning frequently, until eventually a little browned and softened, about 2 to 3 minutes on each and every aspect.

Take out the mango from the grill and enable neat for a couple of minutes. Transfer the mango to a reducing board and chop into small chunks.

Set mango in a modest bowl. Include remaining components and stir to blend.

Deal with and refrigerate right up until sugar is absorbed and flavors mingle, about 1 hour. Serve as a relish for meat, poultry or rice.

Dietary evaluation for each serving

Serving dimension: 2 1/2 tablespoons

  • Energy 58
  • Complete unwanted fat Trace
  • Saturated fats Trace
  • Trans fat g
  • Monounsaturated unwanted fat Trace
  • Cholesterol mg
  • Sodium 1 mg
  • Whole carbohydrate 15 g
  • Nutritional fiber 1 g
  • Complete sugars 13 g
  • Added sugars 8 g
  • Protein .5 g