Tropical Fruit Compote

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Tropical Fruit Compote
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Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 5 h. 30 min.
Ready in
Calories:
150
calories
Calories

Nutritional values

1 jar contains
(Percentage of daily recommendation)
Calorie150 kcal(7 %)
Protein1.3 g(1 %)
Fat0.49 g(0 %)
Carbohydrates37.69 g(25 %)
Sugar added13.1 g(52 %)
Roughage2.36 g(8 %)
Vitamin A139.65 mg(17,456 %)
Vitamin D0 μg(0 %)
Vitamin E1.15 mg(10 %)
Vitamin B₁0.04 mg(4 %)
Vitamin B₂0.05 mg(5 %)
Niacin1.18 mg(10 %)
Vitamin B₆0.17 mg(12 %)
Folate54.98 μg(18 %)
Pantothenic acid0.27 mg(5 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C52.81 mg(56 %)
Potassium292.85 mg(7 %)
Calcium29.69 mg(3 %)
Magnesium14.66 mg(5 %)
Iron0.52 mg(3 %)
Zinc0.13 mg(2 %)
Saturated fatty acids0.12 g
Cholesterol0 mg

Ingredients

for
4
Ingredients
6 hard, green Mangoes (peeled, flesh removed from stone)
1 teaspoon salt
cup white wine vinegar
1 ½ cups brown sugar
cup Golden raisins (roughly chopped)
2 cloves garlic (finely chopped)
¾ inch fresh ginger (finely chopped)
1 dried chile pepper (finely chopped)
allspice
How healthy are the main ingredients?
Mangosaltraisinsgarlicginger

Preparation steps

1.
Mix together the mango flesh and the salt. Steep for 3-4 hours.
2.
Place the vinegar and sugar in a pot with 150 ml water and bring to the boil. Simmer until the sugar has dissolved then remove from heat and leave to cool.
3.
Mix the mango, sultanas, garlic, ginger, chilli and allspice into the vinegar mixture and bring to the boil, stirring continuously.
4.
Simmer for around 1 hour until the chutney thickens. Transfer to sterilised jars, close tightly and leave to cool.