Tropical Fruit Compote
Low Calorie Recipe
Use fresh or frozen fruit in this Tropical Fruit Compote. 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 home made or reduced fat store bought sour cream.
Recipe makes 8 servings
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