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Tropical Fruit Compote

Adapted from the National Heart, Lung, and Blood Institute, National Institutes of Health, US Department of Health and Human Services

En Español (Spanish Version)

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

Nutrition Facts

Serving Size	1 cup
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

Servings and Times TOP

Servings

Ingredients and Preparation TOP

Ingredients	Measures
Water	¾ cup
Sugar	½ cup
Fresh lemon juice	2 teaspoons
Lemon peel	1 piece
Rum or vanilla extract (optional)	½ teaspoon
Pineapple, cored and peeled, cut into 8 slices	1
Mangos, peeled and pitted, cut into 8 pieces	2
Bananas, peeled, cut into 8 diagonal pieces	3
Fresh mint leaves (optional)

Directions
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.
Pour the syrup in a cup. Remove the lemon rind and cool the cooked fruit for 2 hours.
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.

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