Tropical Fruit Compote
(0 votes)
(0 votes)
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)
(Percentage of daily recommendation)
| Calorie | 150 kcal | (7 %) | ||
| Protein | 1.3 g | (1 %) | ||
| Fat | 0.49 g | (0 %) | ||
| Carbohydrates | 37.69 g | (25 %) | ||
| Sugar added | 13.1 g | (52 %) | ||
| Roughage | 2.36 g | (8 %) |
more nutritional values
| Vitamin A | 139.65 mg | (17,456 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 1.15 mg | (10 %) | ||
| Vitamin B₁ | 0.04 mg | (4 %) | ||
| Vitamin B₂ | 0.05 mg | (5 %) | ||
| Niacin | 1.18 mg | (10 %) | ||
| Vitamin B₆ | 0.17 mg | (12 %) | ||
| Folate | 54.98 μg | (18 %) | ||
| Pantothenic acid | 0.27 mg | (5 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 52.81 mg | (56 %) | ||
| Potassium | 292.85 mg | (7 %) | ||
| Calcium | 29.69 mg | (3 %) | ||
| Magnesium | 14.66 mg | (5 %) | ||
| Iron | 0.52 mg | (3 %) | ||
| Zinc | 0.13 mg | (2 %) | ||
| Saturated fatty acids | 0.12 g | |||
| Cholesterol | 0 mg |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 6 hard, green Mangoes (peeled, flesh removed from stone)
- 1 teaspoon salt
- ⅔ cup white wine vinegar
- 1 ½ cups brown sugar
- ⅔ cup Golden raisins (roughly chopped)
- 2 cloves garlic (finely chopped)
- ¾ inch fresh ginger (finely chopped)
- 1 dried chile pepper (finely chopped)
- allspice
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.
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