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Tuesday, January 1, 2013

[Healthy_Recipes_For_Diabetic_Friends] Cheapskate Chutney - 12g Carbohydrate; 1g Dietary Fiber

* Exported from MasterCook *
                            Cheapskate Chutney
Recipe By     :
Serving Size : 8     Preparation Time :0:00
Categories    : Condiment                       LowCal (Less than 300 cals)
                LowerCarbs                      LowFat (Less than 25%)
                Vegan
Amount Measure       Ingredient -- Preparation Method
-------- ------------ --------------------------------
1         Tablespoon neutral vegetable oil
     1/4           cup minced red onion
1         Tablespoon minced hot chile -- or 1/2 teaspoon crushed red pepper
2          teaspoons grated fresh ginger
2        Tablespoons light brown sugar
     1/8      teaspoon salt
1         Tablespoon water
1 3/4           cups minced canned pineapple -- well drained
     1/2           cup chopped mixed dried fruit
2        Tablespoons apple cider vinegar

In a small saucepan, heat the oil over medium heat. Add the onion and
chile. Cover and cook until softened, about 3 minutes. Add the ginger,
sugar, salt, water, pineapple, and dried fruit and bring to a boil. Reduce
the heat to low and stir in the vinegar. Simmer for 5 minutes, stirring
frequently. Transfer to a bowl and cool to room temperature. Taste and
adjust the seasonings if necessary. Serve at room temperature or chilled.
Store tightly covered in the refrigerator, where it will keep for up to a
week.

Makes 2 cups

AuthorNote: Sweet-hot chutney is a wonderful condiment, especially with
Indian meats or to jazz up rice-and-bean dishes or baked or fried tofu,
tempeh, or seitan. This recipe is extremely versatile. I chose to use the
combination of canned pineapple and dried fruit simply because they're
always on hand and available; however, different varieties of fresh fruit
may be used as well.

VARIATION: Replace canned pineapple with a soft fresh fruit such as
chopped peaches, mangoes, or apricots. You can also replace the pineapple
for a firm fresh fruit, such as apples or pears, but you will need to cook
a bit longer until the fuit softens.

Note: Mixed dried fruit is sold in packages and in bulk in well-stocked
supermarkets and natural food stores. It usually contains dried apricots,
plums, and raisins, and sometimes also includes dried apples and dates. If
unavailable, use raisins (no need to chop these) alone or in combination
with chopped dates, dried apricots, or other dried fruit.

Source:
"Vegan On the Cheap by Robin Robertson, 2010"
S(Formatted by Chupa Babi):
"Dec 2012"
Yield:
"2 cups"
                                    - - - - - - - - - - - - - - - - - - -
Per Serving (excluding unknown items): 63 Calories; 2g Fat (23.7% calories
from fat); 1g Protein; 12g Carbohydrate; 1g Dietary Fiber; 0mg
Cholesterol; 36mg Sodium. Exchanges: 0 Vegetable; 1/2 Fruit; 1/2 Fat; 0
Other Carbohydrates.
NOTES : Less than 50 cents per serving.
Nutr. Assoc. : 1563 0 20198 0 0 0 0 3001 26024 0

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