HEART-HEALTHY TROPICAL FRUIT COMPOTE
Fresh or cooked fruits make a great low-calorie dessert.
Ingredients
¾ cup water
½ cup sugar
2 tsp fresh lemon juice
1 piece lemon peel
½ tsp rum or vanilla extract (optional)
1 pineapple cored and peeled, cut into 8 slices
2 mangoes peeled and pitted, cut into 8 pieces
3 bananas peeled, cut into 8 diagonal pieces
fresh mint leaves (optional)
Directions
1. In a saucepan combine 3/4 cup of water with the sugar, lemon juice, and lemon peel (and rum or vanilla extract if desired). Bring to a boil, then reduce the heat and add the fruit. Cook at a very low heat for 5 minutes.
2. Pour the syrup in a cup. Remove the lemon rind and cool the cooked fruit for 2 hours.
3. To serve the compote, arrange the fruit in a serving dish and pour a few teaspoons of syrup over the fruit. Garnish with mint leaves.
4. Serve with Homemade Sour Cream
Yield: 8 servings Serving size: 1 cup
Nutrition Facts
Each serving provides:
Calories: 148
Total fat: Less than 1 g
Saturated fat: Less than 1 g
Cholesterol: 0 mg
Sodium: 3 mg
Calcium: 15 mg
Iron: Less than 1 mg
Article Source
1. National Heart, Lung and Blood Institute, USA.