Mango Chutney

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
11%
Mango Chutney
45 min.
8
136kcal

Suggestions

Ingredients

  • tablespoons brown sugar 
  • cup golden raisins 
  • 0.3 teaspoon ground cloves 
  • teaspoons ground coriander 
  • teaspoon ground cumin 
  • teaspoon ground ginger 
  • 0.3 teaspoon ground nutmeg 
  • 0.1 teaspoon ground pepper red
  •  to 3 jalapeño peppers seeded chopped
  • tablespoons juice of lime 
  • cups mangos chopped ( 2 medium)
  • 1.5 cups orange juice 
  • medium size onion red chopped

Equipment

  • sauce pan

Directions

  1. Combine all ingredients in a medium saucepan.
  2. Cover mixture, and bring to a boil over medium heat, stirring occasionally. Reduce heat, and simmer, uncovered, 30 minutes or until mixture thickens, stirring occasionally; cool slightly.
  3. Serve immediately with Mango-Chicken Pita Sandwiches, or cover and chill up to 1 week.
  4. *3 cups chopped refrigerated mango slices, drained, may be substituted.

Nutrition Facts

Calories136kcal
Protein4.82%
Fat3.83%
Carbs91.35%

Properties

Glycemic Index
40.8
Glycemic Load
14.86
Inflammation Score
-7
Nutrition Score
8.3386956556984%

Flavonoids

Cyanidin
0.06mg
Delphinidin
0.01mg
Pelargonidin
0.01mg
Catechin
1.06mg
Eriodictyol
0.16mg
Hesperetin
5.89mg
Naringenin
1.01mg
Apigenin
0.01mg
Luteolin
0.06mg
Isorhamnetin
0.69mg
Kaempferol
0.61mg
Myricetin
0.06mg
Quercetin
3.54mg

Nutrients percent of daily need

Calories:135.5kcal
6.78%
Fat:0.63g
0.97%
Saturated Fat:0.14g
0.87%
Carbohydrates:33.95g
11.32%
Net Carbohydrates:31.49g
11.45%
Sugar:26.85g
29.83%
Cholesterol:0mg
0%
Sodium:5.68mg
0.25%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:1.79g
3.58%
Vitamin C:52.8mg
64%
Vitamin A:818.78IU
16.38%
Manganese:0.27mg
13.31%
Folate:45.22µg
11.3%
Potassium:384.89mg
11%
Fiber:2.47g
9.87%
Vitamin B6:0.19mg
9.42%
Copper:0.17mg
8.68%
Magnesium:23.54mg
5.89%
Vitamin E:0.76mg
5.04%
Iron:0.89mg
4.93%
Vitamin B1:0.07mg
4.84%
Vitamin B2:0.08mg
4.82%
Phosphorus:46.96mg
4.7%
Vitamin B3:0.93mg
4.63%
Vitamin K:4.13µg
3.94%
Calcium:34.84mg
3.48%
Vitamin B5:0.27mg
2.74%
Zinc:0.22mg
1.45%
Selenium:0.96µg
1.37%
Source:My Recipes