Eat Smarter USA | Eat Healthy. Live Smarter.
Ingredients
Mango Chutney
- Ingredients
- 4 firm, unripe Mangoes
- 1 pc ginger
- 4 small red chili peppers
- 3 Limes
- ½ cup apple cider vinegar
- 5 ozs cane sugar
Rinse jars (each 14 ounces) and their matching lids with boiling water and let dry upside down on a kitchen towel.
Peel mangos, cut flesh from around pits, measure out 1 1/2 pounds and cut into approximately 1/4-inch cubes.
Peel and cut the ginger root into fine strips.
Halve chile peppers, remove seeds, rinse thoroughly and pat dry. Cut chiles into very thin strips.
Squeeze juice from limes and measure out approximately 1/3 cup of juice. Stir in the vinegar. (If limes are not very strong, add more vinegar to taste.)
Heat the sugar in a pot, stirring until melted and then turns light brown.
Add ginger and chile to the pot.
Immediately and carefully pour in the lime mixture and cook for 2-3 minutes.
Add mangoes and cook over low heat, stirring frequently, for about 45 minutes; if necessary, add up to 7 ounces of water a little at a time.
Pour mango mixture among prepared jars and secure lids. Let stand upside down for 5 minutes, then turn right sides up and let cool completely. Refrigerate for up to 2 weeks.
Tip: To preserve for longer, process jars according to manufacturer's instructions.
(Percentage of daily recommendation)
| Calorie | 810 cal. | (39 %) | ||
| Protein | 6 g | (6 %) | ||
| Fat | 6 g | (5 %) | ||
| Carbohydrates | 173 g | (115 %) | ||
| Sugar added | 70 g | (280 %) | ||
| Roughage | 14.9 g | (50 %) |
Healthy, because
Chile pepper and ginger bring freshness and blood circulation-promoting pungency to the chutney. In addition, the capsaicin from the chile pepper stimulates the metabolism and intestines, while the ginger aids digestion, relieves abdominal cramps and can help with constipation.
Even smarter
Only fresh ginger roots provide the typical, spicy aroma and taste. When buying, look out for plump ginger with smooth surfaces. Wrapped up, ginger can be kept in the refrigerator for two weeks.