1 cup dried peaches, halved
1 cup dried apricots
1 cup pitted dried plums (prunes), halved
Half a lemon, sliced, seeds removed, and slices cut into half-moons
2 cups pineapple juice
1 cup water
3 tablespoons dark brown sugar
1 cinnamon stick
1 teaspoon ground cloves
2 mangoes, peeled and cut into chunks
1 In a large nonstick saucepan, combine the dried fruit, lemon slices, pineapple juice, water, brown sugar, cinnamon stick, and cloves. Stir to dissolve the sugar. Cover and bring to a boil over high heat. Reduce the heat to medium-low and simmer, stirring occasionally, until the fruit is very soft, 15 to 20 minutes.
2 Remove from the heat and pour the dried fruit mixture into a serving bowl. Cool to warm (or place in the freezer to quick-chill), then remove and discard the cinnamon stick.
3 Stir the mango into the fruit mixture. Serve at room temperature or lightly chilled. Makes 8 servings
|PER SERVING 236 calories, 0.6g total fat (0.1g saturated), 0mg cholesterol, 7g dietary fiber, 62g carbohydrate, 3g protein, 8mg sodium|
Good source of: beta carotene, fiber, niacin, potassium, vitamin B6, vitamin C
Mangoes, delicious tropical fruits with a lush texture and beautiful color, are also rich in nutrients. Mangoes have good amounts of soluble fiber, vitamin C, and vitamin E. Their orange flesh also indicates the presence of beta carotene as well as small amounts of another carotenoid, beta cryptoxanthin. In this marvelous fruit compote, fresh mangoes are paired with stewed dried fruit. Serve it for dessert or for breakfast as a topping for waffles or pancakes. If you make the compote ahead of time, add the fresh fruits just before serving.
From The Johns Hopkins Cookbook Library: Recipes for Weight Loss, edited by Lawrence J. Cheskin, M.D. and Lora Brown Wilder, Sc.D., M.S., R.D.