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Tropical Fruit Compote

Fresh or cooked fruits make a great low-calorie dessert.

Ingredients:

  • 3/4 cup water
  • 1/2 cup sugar
  • 2 tsp fresh lemon juice
  • 1 piece lemon peel
  • 1/2 tsp rum or vanilla extract (optional)
  • 1 pineapple, cored and peeled, cut into 8 slices
  • 2 mangos, peeled and pitted, cut into 8 pieces
  • 3 bananas peeled, cut into 8 diagonal pieces
  • fresh mint leaves (optional)

Directions:

  1. In a saucepan combine 3/4 cup of water with the sugar, lemon juice, and lemon peel (and rum or vanilla extract if desired).
  2. Bring to a boil, then reduce the heat and add the fruit.
  3. Cook at a very low heat for 5 minutes.
  4. Pour the syrup in a cup.
  5. Remove the lemon rind and cool the cooked fruit for 2 hours.
  6. To serve the compote, arrange the fruit in a serving dish and pour a few teaspoons of syrup over the fruit.
  7. Garnish with mint leaves.
Yield: 8 servings, 1 cup each.

Nutrition at a glance
Each Serving Provides:
amount per serving
Calories 148
Total Fat < 1 g
Saturated Fat < 1 g
Cholesterol 0 mg
Sodium 3 mg
Calcium 15 g

Source: NHLBI and Office of Research on Minority Health, Public Health Service. Delicious Heart-Healthy Latino Recipes.

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