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Healthy Tropical Fruit Compote Recipe
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, peeled, cut into 8 slices
2 mangos, peeled, pitted, cut into 8 pieces
3 bananas, peeled, cut into 8 diagonal pieces
to taste fresh mint leaves (optional)
1. In saucepan, combine 3/4 cup of water with sugar, lemon juice, and lemon peel (and rum or vanilla extract, if desired). Bring to boil, then reduce heat and add fruit. Cook at very low heat for 5 minutes.
2. Pour off syrup into cup.
3. Remove lemon rind from saucepan, and cool cooked fruit for 2 hours.
4. To serve, arrange fruit in serving dish and pour a few teaspoons of
Yield: 8 servings
Serving size: 1 cup
Each serving provides:
Total fat: less than 1 g
Saturated fat: less than 1 g
Cholesterol: 0 mg
Sodium: 3 mg
Total fiber: 3 g
Protein: 1 g
Carbohydrates: 38 g
Potassium: 310 mg