I love mango chutney but at 2pp/55kcal per tablespoon it kind of defeats the object of my magical 0pp curry!
(Click HERE for recipe)
So...I decided to invent a low fat, ZERO propoint version of my own chutney and the result is truly yummy. I've mixed lime juice and peel into mine to introduce some sour and bitter flavours as I love lime pickle, so this combines both ideas. However, if you prefer your mango chutney traditionally sweet, just leave out the lime altogether.
Mangoes can be an expensive ingredient, so look out for over-ripe ones that may have been reduced in price.
The WHOLE amount is 0pp/approx.250kcal and is also suitable for a F&H/SS day
YOU WILL NEED : (Makes approx.300g)
1 large ripe mango
1 tablespoon Nigella/black onion seeds
1-2 cups water
1 sprig fresh mint
1 clove garlic
1 red onion
1 tablespoon artificial granular sweetener
1 tablespoon low salt soy sauce
1/2 a banana
Dice the mango into small but chunky cubes. Pop into a heavy-based pan.
(I used a frying pan)
(I used a frying pan)
Sprinkle the Nigella seeds over the mango.
Squeeze the juice of one lime into the pan.
Cut the remaining peel very finely and add to the pan. It's the peel, not the juice, that gives the chutney a slight bitterness. You could try using orange or lemon instead.
Now add a cup of water and bring to the boil.
Chop the mint leaves finely.
Add the freshly chopped mint and a crushed clove of garlic to the pan.
Add finely chopped red onion, soy sauce and sweetener to taste.
(You may not need much sweetener if the mango is naturally very sweet).
Allow the chutney to bubble away on the hob for around 40-50 minutes. You may need to add another cup of water.
Finally, to round off the flavours and thicken the liquid, add half a chopped banana. Cook for a further 10 minutes, stirring until the banana has completely broken down into the sauce. You won't really taste the banana-it just saves adding sugar or cornflour. Taste once more and 'tweak' the flavours to your personal preference-a little more soy sauce, mint, sweetener etc.
If you are going to preserve this for a while or to give as gifts, place into freshly sterilised jars while the chutney is still hot. Allow to cool down in the jar before storing then using.
(You can see how to do this in more detail in my Apple Chutney recipe. Click HERE)
Alternatively, allow to cool then serve with curries, cold meats or cheese. The chutney will keep for a few days in the fridge.
Sweet, aromatic mango chutney.
PRINT RECIPE HERE
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