Mango Chutney
Sweet and spicy, somewhere between preserves, pickles, and hot sauce, mango chutney complements Indian food perfectly. It's also a nice high-fiber dip for cold shrimp cocktail.
INGREDIENTS | SERVES 14
- ¾ cup sugar
- ¾ cup white wine vinegar
- 2 medium mangoes
- 1 garlic clove, peeled
- ¼ small green pepper
- ½ small onion
- 2 tablespoons grated fresh ginger
- ½ teaspoon white pepper
- ¼ teaspoon ground cinnamon
- ⅛ teaspoon ground cumin
- Pinch of ground cloves
Combine the sugar and vinegar in a nonreactive saucepan and heat over low until sugar dissolves, about 5–10 minutes.
Peel and dice the mangoes, mince the garlic, and chop the green pepper and onion.
Add them to the pan along with the ginger, white pepper, cinnamon, cumin, and cloves.
Turn the heat up and simmer for 30 minutes, stirring occasionally.
Remove from heat, and refrigerate in a covered container.
PER SERVING: Calories: 64 | Protein: 0 g | Carbohydrates: 16 g | Fat: 0 g | Saturated Fat: 0 g | Cholesterol: 0 mg | Sodium: 6 mg | Potassium: 103 mg | Phosphorus: 9 mg | Calcium: 15 mg | Fiber: 1 g | Exchanges: 1 Fruit | Gluten Free
Chutneys
The flavor options for chutney are endless. The English brought the concept of a sweet and sour, spicy and hot, savory and highly textured fruit mixture back to Europe from India during the Raj. Nuts and onions can also be added to chutney. Mangoes are a favorite East Indian ingredient. Mixing fresh and dried fruits give the chutney great texture, extra sweetness, and fiber.
