Thursday, June 23, 2011

Yum Yum's

Tropical Fruit Compote
Recommended by the National Heart, Lung, and Blood Institute

3/4 cup water
1/2 cup sugar
2 tsp. fresh lemon juice
1 piece lemon peel
1 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 and cut into 8 diagonal pieces

In a saucepan combine water with sugar, lemon juice, and lemon peel (and rum or vanilla extract, if desired). Bring to a boil, then reduce 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. Makes 8 1-cup servings.

Preparation Time: 2 hours

Cooking Time: 100 minutes

Nutritional Information: (per serving)
Calories: 148
Protein: n/a
Sodium: 3 mg
Cholesterol: 0 g
Fat Total: < 1 g
Saturated Fat: < 1 g

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