Tropical Fruit Compote Fresh or cooked
fruits make a great low-calorie dessert.
3/4 cup water
1/2 cup sugar
2 teaspoons fresh lemon juice
1 piece lemon peel
1/2 teaspoon 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)
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). Bring to a boil, then reduce the heat and add the
fruit. Cook at a very low heat for 5 minutes.
2. Pour the syrup in a cup. Remove the lemon rind and cool
the cooked fruit for 2 hours.
3. To serve the compote, arrange the fruit in a serving
dish and pour a few teaspoons of syrup over the fruit.
Garnish with mint leaves.
Serve with Homemade Sour Cream (see page 41).
Yield: 8 servings
Serving size: 1 cup
Each serving provides:
Calories: 148
Total fat: Less than 1 g
Saturated fat: Less than 1 g
Cholesterol: 0 mg
Sodium: 3 mg
Calcium: 15 mg
Iron: Less than 1 mg (back to diet
recipe index) |
