“How many calories?!”
My expression when researching ingredients for a new recipe.
I don’t know if it was because it was the queens birthday recently or I had some sort of nostalgic craving but I really fancied some Coronation Chicken of which one of the ingredients was mango chutney.
Now as you’ll know from a lot of my other recipes, I’m always looking for ways to reduce calories. I couldn’t believe there were so many calories in mango chutney. One tablespoon (quite an insignificant amount) was 40 calories! It doesn’t sound like a lot but when you consider the calorie to food volume ratio, it’s pretty poor.
Fortunately with this recipe I managed to cut calories by over half, equating to just 16 calories per tablespoon.
So I never actually planned on making this a recipe for the site, it was simply a “recipe for a recipe” but it was so good it would have been criminal for me not to share.
Store it in an airlock container (or fancy Kilner Jar like me) and you can enjoy some of this awesome Apple and Mango Chutney for weeks!
Apple & Mango Chutney
- 500 g mango, diced
- 1 medium apple, cored, peeled and diced
- 1 large onion, thinly sliced
- 1 thumb-sized piece fresh ginger, peeled and sliced
- 5 cardamom pods
- 1 cinnamon stick
- 1/2 tsp ground cumin
- 1/2 tsp ground turmeric
- 1 large red chilli, deseeded and finely sliced
- 200 ml white wine vinegar
- 20 g sweetener (Splenda / stevia etc.)
- 1/2 tsp salt
Heat a large, deep non stick pan, add the onion and fry for a few mins until starting to soften. If it starts to catch, add a little water.
Stir in the ginger and cook, stirring frequently, for about 8-10 mins until the onion is golden.
Stir in all of the spices, except the turmeric, and fry until toasted.
Stir in the turmeric, add the apple and pour in 250ml water, then cover the pan and cook for 10 mins.
Stir in the mango and chilli, then cover and cook for 20 mins more until the apple is pulpy and the mango is tender.
Pour in the vinegar and stir in the sugar and salt, then leave to simmer uncovered for 30 mins, stirring frequently (especially towards the end of the cooking time so that it doesn’t stick) until the mixture is pulpy rather than watery.
Spoon into sterilised jars
Nutritional Information per tablespoon:
Calories: 16 / Protein: 0g / Carbohydrates: 4g / Fat: 0g / Fibre: 1g
If you would like this recipe or any of our other recipes incorporated into your diet then make sure you check out our personalised meal plans.