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Fresh Mint Chutney

July/August 1996, The EatingWell Diabetes Cookbook (2005)

Your rating: None Average: 4 (2 votes)

This tangy herb chutney is delicious with grilled salmon or lamb. For the best results, make it shortly before serving.


Fresh Mint Chutney Recipe

Makes: 4 servings, about 2 tablespoons each

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Total Time:

Ingredients

  • 2 teaspoons sugar
  • 1/2 teaspoon kosher salt
  • 1 tablespoon coarsely chopped fresh ginger
  • 1 small serrano or jalapeño pepper, coarsely chopped
  • 1 clove garlic, crushed and peeled
  • 2 cups lightly packed fresh mint leaves
  • 2 tablespoons rice-wine vinegar
  • 1 teaspoon canola oil

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Preparation

  1. Place sugar and salt in a food processor. With the motor running, drop ginger, peppers and garlic through the feed tube; process until very finely chopped. Add mint and pulse until finely chopped. Add vinegar and oil and pulse to mix. Transfer to a small serving bowl. Serve immediately.

Nutrition

Per serving: 41 calories; 1 g fat (0 g sat, 1 g mono); 0 mg cholesterol; 6 g carbohydrates; 1 g protein; 1 g fiber; 389 mg sodium; 14 mg potassium.

Nutrition Bonus: Vitamin C (50% daily value).

Exchanges: 1 vegetable



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