Mango-Chile Chutney (Aam Chutney)
From EatingWell: January/February 2008
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.
- 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
- 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.
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.
Carbohydrate Servings: 1 1/2
Exchanges: 1 fruit, 1 fat
More From EatingWell
Omega-3 fats are good for your heart and are found in fish...
These healthy sugar-free dessert recipes are a delicious and...
Stir-fries are an easy way to get dinner on the table fast...
Whether you're looking for a quick breakfast or a refreshing...
If you’re trying to slim down, our low-calorie dinners to...
Carbs have gotten a bad rap as a diet no-no, but whole grains...
When you’re trying to lose weight, you don’t need to skimp on...
The next time you’re thinking about ordering takeout, put...
Fresh seasonal produce offers plenty of reasons to try one of...
Baking a cake from scratch doesn’t have to be time-intensive...
There’s something oh-so-soothing about a bowl of creamy...
Our nutritionists have verified that these recipes do not...
Homemade desserts, including piping-hot apple pie, rich...
If you’re searching for an affordable and healthy meal for...
Our healthy lasagna recipes, including classic meat lasagna...
Make sure you have a quick and easy dinner ready to go next...
- Ease of Preparation
- Total Time
- 45 minutes or less
- 8 or more
- Main Ingredient
- Vegetarian, other
- Preparation/ Technique
- January/February 2008