Fresh Fruit and Mint Chutney - 12g Carbs, 2g Fiber
Recipe By:
Serving Size: 8
Preparation Time :0:00
Categories: Condiment Low Cal (Less than 300 cals) - Lower Carbs - Low Fat (Less than 5%) - Vegan
1/2 cup raisins
1 cup packed mint leaves
1 tart apple -- firm
1 orange
1 serrano chile pepper -- or jalapeno, seeded and diced
1 lemon, juiced
Salt
Cover the raisins with a cup of hot water; then set aside to soften and plump up.
Wash and dry the mint leaves. Quarter the apple and remove the core. Slice the peel off the orange, and cut the orange into rounds. Finally, drain the raisins, and gently squeeze out the extra moisture.
Chop all the ingredients, separately or together, into small irregular
pieces. Squeeze lemon juice over all, and add a little salt to bring up the flavors.
Makes: 2 cups (8 one-quarter cup servings)
Author Note: Fresh and lively, this chutney combines hot, sweet, tart and cool tastes. Serve with any of the curry dishes.
Cuisine: "Indian"
Source: "The Greens Cookbook by Deborah Madison"
S(Formatted by Chupa Babi): "Julyn 2013"
Yield: "2 cups"
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Per Serving (excluding unknown items): 48 Calories; trace Fat (1.4%
calories from fat); 1g Protein; 12g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 5mg Sodium
Exchanges: 0 Vegetable; 1/2 Fruit.
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I am including this since the nutrition above did not include the amount of sugars. Take care, Gloria
Nutrition From: www.caloriecount.about.com
Servings: 8
Serving Size: 75 g
Nutrition per Serving:
57 Calories, 2 Calories from Fat, 0.2g Total Fat, 0g Trans Fat, 0mg Cholesterol, 24mg Sodium, 14.7g Total Carbs, 2.5g Dietary Fiber,
10.1g Sugars, 1g Protein
Vitamin A 11% - Vitamin C 33% - Calcium 4% - Iron 9%
Nutrition Grade: A
Good points:
Very low in saturated fat
No cholesterol
Low in sodium
High in dietary fiber
High in iron
High in manganese
High in vitamin A
Very high in vitamin C
Bad points:
Very high in sugar
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