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Tropical Fruit Compote




Source of Recipe


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Tropical Fruit Compote

NHLBI.NIH.gov
Stay young at heart
Yield: 8 servings - Serving size: 1 cup

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

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 and peeled, cut into 8 slices
2 mangos peeled and pitted, cut into 8 pieces
3 bananas peeled, cut into 8 diagonal pieces
fresh mint leaves (optional)

In a saucepan combine 3/4 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 (See 1st-Make-Your-Own Category)

Each serving provides: 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