Tropical Fruit Compote

Tropical Fruit Compote

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

CAL/SERV :

148

PREP TIME :

15 MINS

YIELDS :

8 SERVINGS

COOK TIME:

20 MINS

INGREDIENTS
  • ¾ C water
  • ½ C sugar
  • 2 tsp fresh lemon juice
  • 1 piece lemon peel
  • ½ tsp rum or vanilla extract (optional)
  • 1 pineapple, cored and peeled, cut into 8 slices
  • 2 mangoes, peeled and pitted, cut into 8 pieces
  • 3 bananas, peeled, cut into 8 diagonal pieces
  • Fresh mint leaves (optional)

INSTRUCTIONS
  1. In a saucepan combine ¾ 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 into a cup and set aside. Remove the lemon peel 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 (if desired).

Tip: Serve with homemade Sour Cream Substitute.

Nutrition (per serving):

Calories 148, Total fat 0 less than 1 g, Saturated fat 0 less than 1 g, Cholesterol 0 mg, Sodium 3 mg, Calcium 15 mg, Iron 0 mg

*Percent Daily Values are based on a 2,000 calorie diet.

 Courtesy of National Heart, Lung, and Blood Institute