Mango-Chile Chutney (Aam Chutney)

From EatingWell: January/February 2008 — Subscribe Now!

This sweet, tart, hot chutney showcases the beauty of mangoes, but also works wonderfully with pineapple. Serve with Griddle-Cooked Corn Flatbread or atop a piece of grilled wild salmon.

Mango-Chile Chutney (Aam Chutney) Recipe

About 2 cups

Active Time: 25 minutes

Total Time: 40 minutes

Nutrition Profile

Low cholesterol | Low saturated fat | Heart healthy | View Complete Nutrition Guidelines»

Ingredients

2 tablespoons canola oil
1 teaspoon black or yellow mustard seeds, (see Ingredient Note)
2 cups cubed ripe mango, (1/2-inch cubes) or fresh pineapple
1/2 cup golden raisins
6-8 dried red chiles, such as Thai, cayenne or chile de arbol, stemmed
1/4 cup firmly packed dark brown sugar
1 cup water
1/4 teaspoon salt
1/4 cup finely chopped fresh cilantro

Preparation

Heat oil in a small saucepan over medium-high heat. Add mustard seeds, cover, and cook until the seeds have stopped popping, 20 to 30 seconds. Add mango (or pineapple), raisins and chiles to taste. (It may spatter.) Reduce the heat to medium and cook, uncovered, stirring occasionally, until the raisins are plump and the fruit is lightly browned, 5 to 8 minutes.
Add sugar and cook, stirring, until it dissolves, about 2 minutes. Add water and salt. Cook, uncovered, stirring occasionally, until the sauce is syrupy-thick, 10 to 15 minutes. Stir in cilantro and serve warm.

Tips & Notes

Make Ahead Tip: Cover and refrigerate the chutney, without the cilantro, for up to 1 week. Stir in cilantro just before serving and reheat, if desired.

Ingredient Note: Black mustard seeds are slightly stronger than the more commonly available yellow kind, the source of American ground mustard.

Nutrition

Per 1/4-cup serving: 115 calories; 4 g fat (0 g sat, 2 g mono); 0 mg cholesterol; 21 g carbohydrates; 1 g protein; 1 g fiber; 79 mg sodium; 169 mg potassium.

1 1/2 Carbohydrate Serving

Exchanges: 1 fruit, 1 fat