Eat Smarter USA | Eat Healthy. Live Smarter.

Ingredients

for
4
Print
Mango Chutney

Mango Chutney

1 hr 30 min.
Time:
599
calories
Calories:
Health Score:
75 / 100
Ingredientsfor  
Ingredients
2 ripe Mangoes (about 400 g)
2 Oranges
4 chili peppers
300 grams onions
750 milliliters White vinegar
100 grams raisins
300 grams cane sugar
1 tsp salt
How healthy are the main ingredients?
onionraisinsMangoOrangesalt
Preparation
1.

Peel the mangos, cut the pulp from the stone, and cut into 1 cm (approximately 1/2 inch)  cubes. Peel the oranges with a sharp knife, making sure to remove the bitter white pith. Separate the whole fruit segments. Reserve any juice created in this process. Squeeze the juice from what remains of the oranges into the bowl. 

2.

Rinse and halve the chili peppers. Remove the seeds and membranes and julienne. Peel and finely dice the onions. 

3.

Sweat the onions over low heat in a saucepan with 100 ml (approximately 3 ounces) of the vinegar. Add the mango, orange segments, and the raisins and cook briefly. 

4.

Add the remaining vinegar, reserved orange juice, sugar, salt, and the chili to the pan. Cover the pan and simmer over medium heat for 1 hour until the mango has softened and is almost falling apart. Remove the chutney from the heat and let cool. 

5.

The chutney can last for several weeks in the refrigerator. 

Nutritional values
1 glass contains
(Percentage of daily recommendation)
Calorie599 cal.(29 %)
Protein5 g(5 %)
Fat1 g(1 %)
Carbohydrates130 g(87 %)
Sugar added75 g(300 %)
Roughage8.1 g(27 %)
Ausgabe 02/24

Lust auf noch mehr kulinarische Highlights? Für nur 19,60 Euro im Jahr erhalten Sie 4 Magazine direkt nach Hause. In der aktuellen Ausgabe nehmen wir die 100 gängigsten Ernährungsmythen unter die Lupe. Neben 77 Schlank-Rezepten geben unsere Expert:innen die genialsten Tipps, wie Sie Ihre Darmflora ins Gleichgewicht bringen, das Bauchfett wieder loswerden und mit mehr Achtsamkeit besser schlafen.