Recipe: Pear and toasted pecan chutney
Dietitian's tip: A relish of fruit simmered with vinegar and spices, chutney is usually sweetened with sugar. In this quick recipe, fruit juice is used instead. Serve with curries or use to dress up grilled chicken or a sandwich.
Ingredients
1 cup white grape juice or apple juice
4 firm yet ripe Bosc pears, peeled, cored and coarsely chopped
1/4 cup cider vinegar
1 1/2 teaspoons peeled and minced fresh ginger or 1/2 teaspoon ground ginger
1/2 teaspoon ground cinnamon
1/2 teaspoon mustard seed
1/4 teaspoon red pepper flakes
1/4 cup chopped pecans, lightly toasted
Directions
In a saucepan over high heat, bring the grape juice to a boil. Reduce the heat to low and simmer until reduced by half, 5 to 10 minutes.
Add the pears, vinegar, ginger, cinnamon, mustard seed and red pepper flakes. Raise the heat to medium and bring the mixture to a boil. Reduce heat to low and simmer, uncovered, stirring occasionally, until the pears are tender and the juices have thickened, about 20 minutes. Remove from the heat and let cool to room temperature.
Stir in the pecans. Cover and refrigerate for up to 1 week. Bring to room temperature before serving. Makes about 2 cups.
Nutritional Analysis
(per serving)
| Serving size: About 1/4 cup | |||
| Calories | 81 | Cholesterol | 0 mg |
| Protein | 1 g | Sodium | 5 mg |
| Carbohydrate | 15 g | Fiber | 2 g |
| Total fat | 3 g | Potassium | 155 mg |
| Saturated fat | 0 g | Calcium | 16 mg |
| Monounsaturated fat | 1 g | ||
| Fruits | 1 |
| Fats | 1/2 |
| Fruits | 1 |
| Fats | 1/2 |
| Fruits | 1 |
| Fats and oils | 1/2 |
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