Hold the mayo, and forget the ketchup (although, both in moderation, can certainly be part of a healthy diet, as can any food). In honor of National Nutrition Month, and the beginning of spring, try making mango chutney for a new, fruit-filled sandwich topping. Serve in a whole wheat wrap loaded with fresh greens, low-sodium turkey and a side of fruit salsa, or read below for other serving ideas.
Makes 10 servings
2 mangoes, peeled and chopped (1.5 cups)
¼ cup packed brown sugar
¼ cup dried cranberries
3 tablespoons apple cider vinegar
1/8 cup chopped onion
1/8 teaspoon ground ginger
Combine sugar through ginger in a medium saucepan. Bring to a boil, and reduce heat. Simmer, uncovered, 15 minutes, stirring frequently. (You’ll smell the vinegar cooking, but don’t worry – the vinegar will dissipate and blend nicely with the mangoes in the end.) Stir in the mangoes, and heat through (about 3 minutes). Cool mixture, and transfer to a container. Cover and refrigerate 4 hours before serving. Enjoy as a spread for your favorite sandwiches (low-sodium turkey and ham or roast beef are all great), on top of grilled or baked pork, chicken or fish or in hot cooked rice. Chutney keeps in the fridge for up to 4 weeks or in the freezer for up to 1 year.
Per Serving: 32 Cal (2% from Fat, 1% from Protein, 97% from Carb); 0 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 8 g Carb; 0 g Fiber; 8 g Sugar; 5 mg Calcium; 0 mg Iron; 2 mg Sodium; 0 mg Cholesterol