Mango Chutney | Mango Salsa, Mango Chutney Recipe

Mango Chutney

If you're not familiar with Chutney you're in for a real treat. Chutney is similar to salsa and like salsa is used as a side dish or condiment. Chutneys are usually made with fruits, herbs, vegetables or some combination of these. The three critical elements for most chutneys are a perfect balance of sweet, sour and spicy.

The sweetness comes from using fresh fruits, dried fruits or some other kind of sugar. The sour element from adding vinegar, lemon, lime or tamarind. The spiciness by using dry or fresh chiles.

We used fresh mango for our homemade Chutney and paired it a spicy Jamaican Chicken Sandwich. You can also make large batches of chutney and preserve as you would vegetables or jams to take advantage of seasonal fruits.

This recipe is very low in cholesterol, saturated fat and sodium while being an excellent source of Vitamin C. On the downside a large portion of the calories comes from sugar.

Mango Chutney

Ingredients:

1/2 cup sugar
1/4 cup distilled white vinegar
2 mangoes (about 2 cups), peeled and diced
1/4 cup sweet onion, diced
1/4 cup golden raisins
2 Tablespoons crystallized ginger, minced
1/4 teaspoon black mustard seeds, whole
pinch red chili pepper flakes

Directions:

Combine sugar and vinegar in a sauce pot, bring to a boil and simmer until sugar dissolves.
Add mangoes through chili flakes and simmer, uncovered until mixture becomes slightly thickened.
Cool and pour into a glass jar or bowl, refrigerate until chilled, serve

Serves: 4

Nutritional Information (per serving):

Calories 208
Protein 1g
Carbs 61g
Fat 0g
Sat Fat 0g
Trans Fat 0g
Fiber 2g
Sodium 24mg
Sugar 59g

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