Tropical Fruit Compote
Adapted from the National Heart, Lung, and Blood Institute, National Institutes of Health, US Department of Health and Human Services
Fresh or cooked fruits make a great low-calorie dessert.
|Serving Size||1 cup|
|Total Fat||Less than 1 g|
|Saturated Fat||Less than 1 g|
|Iron||Less than 1 mg|
Ingredients and Preparation TOP
|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)|
- 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.