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Ingredients

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Tropical Spiced Chutney

Tropical Spiced Chutney

with Golden Berries and Papaya
50 min., ready in 55 min.
Time:
327
calories
Calories:
Health Score:
82 / 100
Ingredientsfor  
Ingredients
1 ripe Mango (about 12 ounces)
½ unripe Papaya (about 9 ounces)
5 ozs Cape gooseberries
3 red onions (about 5 ounces)
1 pc fresh ginger (about 1 ounce)
1 green chili pepper
4 ozs cane sugar
¼ cup White vinegar
½ cup filtered Apple juice
salt
peppers
How healthy are the main ingredients?
Apple juicegingerMangoPapayaonionsalt
Preparation
1.
Tropical Spiced Chutney preparation step 1

Rinse jars (each 8 ounces) and their matching lids with boiling water, then leave upside down to drain on a kitchen towel.

2.
Tropical Spiced Chutney preparation step 2

Peel mango, cut into slices, approximately 1/2 inch thick around the pit. Cut slices into small dice.

3.
Tropical Spiced Chutney preparation step 3

Peel papaya and scoop out the seeds. Cut into bite-sized pieces.

4.
Tropical Spiced Chutney preparation step 4

Remove outer husk of cape gooseberries.

5.
Tropical Spiced Chutney preparation step 5

Peel the onions and cut into approximately 1-inch dice. Peel and finely mince ginger root.

6.
Tropical Spiced Chutney preparation step 6

Rinse chile pepper and cut into very thin slices. (Remove seeds if you prefer less heat.)

7.
Tropical Spiced Chutney preparation step 7

Heat sugar in a pot, stirring, until it melts, then stop stirring and cook until caramel is light brown.

8.
Tropical Spiced Chutney preparation step 8

Add onions, ginger and chile. Stir in vinegar and apple juice and cook, stirring, until caramel has dissolved completely.

9.
Tropical Spiced Chutney preparation step 9

Add mango, papaya and gooseberries to pot. Simmer over low heat, stirring occasionally, for about 25 minutes. Season with salt and pepper.

10.
Tropical Spiced Chutney preparation step 10

Spoon hot chutney into prepared jars and secure lids. Let stand upside down for 5 minutes, then turn right sides up and let cool completely.

Tip: To preserve for longer, process jars according to manufacturer's instructions. Chutney tastes best 2-3 months after preparation.

 

Nutritional values
1 glass contains
(Percentage of daily recommendation)
Calorie327 cal.(16 %)
Protein3 g(3 %)
Fat1 g(1 %)
Carbohydrates73 g(49 %)
Sugar added37 g(148 %)
Roughage4.6 g(15 %)
Healthy, because

Healthy, because

This wonderfully light sauce is fruity and fat-free at the same time. The fruits in it provide vitamin C, which is not only indispensable for the immune system, but also improves the absorption of iron from food.

Even smarter

Even smarter

Don't throw away the seeds of the papaya. They can be dried and used like pepper in a spice mill. They contain a particularly high amount of papain, an enzyme that strongly supports digestion.

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