By Mayo Clinic Staff

Dietitian's tip:

Chutney adds a low-sodium punch of flavor and nutrition with its combination of fruit, vegetables and spices.

Number of servings

SERVES 6
  1. Low Fat
  2. Low Sodium

Ingredients

  1. 1 mango, peeled and pitted
  2. 1/4 cup sugar
  3. 1/4 cup chopped red onion
  4. 2 tablespoons cider vinegar
  5. 2 tablespoons finely chopped green bell pepper
  6. 1 tablespoon grated fresh ginger
  7. 1/2 teaspoon ground ginger
  8. 1/8 teaspoon ground cloves
  9. 1/4 teaspoon chopped fresh rosemary

Directions

Prepare a hot fire in a charcoal grill or heat a gas grill or broiler. Away from the heat source, lightly coat the grill rack or broiler pan with cooking spray. Position the cooking rack 4 to 6 inches from the heat source.

Arrange the mango on the grill rack or broiler pan. Grill or broil on medium heat, turning often, until slightly browned and softened, about 2 to 3 minutes on each side.

Remove the mango from the grill and let cool for a few minutes. Transfer the mango to a cutting board and chop into small chunks.

Put mango in a small bowl. Add remaining ingredients and stir to combine.

Cover and refrigerate until sugar is absorbed and flavors mingle, about 1 hour. Serve as a relish for meat, poultry or rice.

Nutritional analysis per serving

Serving size: 2 1/2 tablespoons

  • Calories 58
  • Total fat Trace
  • Saturated fat Trace
  • Trans fat 0 g
  • Monounsaturated fat Trace
  • Cholesterol 0 mg
  • Sodium 1 mg
  • Total carbohydrate 15 g
  • Dietary fiber 1 g
  • Total sugars 13 g
  • Added sugars 8 g
  • Protein 0.5 g
Sept. 14, 2021