365 Guru - Recipes, Music & Health - Rock ON: [Healthy_Recipes_For_Diabetic_Friends] Many Vegetable Chutney

Tuesday, June 30, 2009

[Healthy_Recipes_For_Diabetic_Friends] Many Vegetable Chutney - 8g Carbohydrate; 2g Dietary Fiber

* Exported from MasterCook *

Many Vegetable Chutney

Recipe By :
Serving Size : 12 Preparation Time :0:00
Categories : Condiment LowCal (Less than 300 cals)
LowerCarbs Veggie

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 medium tart green apple -- cut into 1/4-inch dice
1/2 lemon -- juice only
1 medium carrot -- cut into 1/4-inch dice
1/2 medium yellow onion -- cut into small dice
2 garlic clove -- finely chopped
1 medium red bell pepper -- cut into 1/4-inch dice
2 tablespoons canola oil -- or olive oil
1 medium zucchini -- cut into 1/4-inch dice
1 medium yellow squash -- (crookneck) cut into 1/4-inch dice
2 tablespoons mango chutney -- (Major Grey chutney)
1/2 teaspoon curry powder
1/8 teaspoon ground coriander
1/8 teaspoon ground cardamom
1/8 teaspoon white pepper
1/4 cup chopped walnuts
3 tablespoons currants
1/4 teaspoon kosher salt -- or sea salt

Toss the apple and lemon juice together and set aside. In a large saucepan, mix the carrot, onion, garlic, and red pepper with the oil. Cover and cook over low heat until carrots are just tender, about 8 to 10 minutes. Stir in the zucchini and yellow squash, cover, and cook until squashes are tender, about 2 minutes. Stir in the spices, walnuts, and currants and cook for 1 minute longer. Add the apple, drained of any juice, and season with salt to taste. Serve warm or at room temperature.

Makes 3 cups (12 one-quarter cup servings).

Here is a richly textured, brightly colored chutney with a hint of curry. The secret to this sauce, created by a former student, Charles Kirsch, is to cut all the vegetables into neat quarter-inch dice so they can meld in the cooking process to form a new single taste that is both subtle and complex.

Serve with grilled [favorite] or seared [favorite]. Spoon... or spread on sandwiches.

Source:
"100 Simple Sauces for Today's Healthy Home Cooking: Easy-to-Prepare Salsas, Relishes, Chutneys, Marinades, and Much More by Carl Jerome, Henry Holt & Co, 1997 [ISBN: 0-8050-4799-9]"
S(Formatted by Chupa Babi):
"June 2009"
Copyright:
"1997"
Yield:
"3 cups"
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Per Serving (excluding unknown items): 67 Calories; 4g Fat (48.4% calories from fat); 1g Protein; 8g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 44mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 1/2 Fruit; 1/2 Fat.

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0