Mango Chutney

Gluten Free

Vegan

Sugar free

Nut Free

Low calorie

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Mango chutney is one of those things that i just can't have a little bit of, it's addictive! I could quite happily eat it out of the jar with a spoon. Especially when it's homemade! Traditionally a dish of indian cuisine, mango chutney goes really well as a side dish to curry, scooped up with poppadoms or naan bread. Mango chutney isn't just limited to indian dishes, it sweetens up a salad and also makes a great sauce for chicken. It's easy to make and freezes well so I like to make extra to freeze.

Start by cutting up your mango, if you're not familiar with mangos, there's a huge seed in the middle that you'll need to navigate. The seed is wide and flat. You can usually tell the position of the seed by the shape of the mango. Hold the mango in place so that the little stalky bit is facing up, cut about 0.5cm either side of this, you want to be aiming to shave down the side of the seed so that you don't waste any mango. You will then be left with two 'cheeks' and a 'disk' cut any remaining mango from the seed and place in a bowl, then cut the mango into cubes but don't cut through the skin, you can then pop the skin inside out and your cubes will be easy to cut off the skin.

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Finely chop half a red onion, garlic and ginger if you're using fresh and add all ingredients to the mango. Place in a saucepan and heat on low for 15 minutes, it will thicken more as it cools.
Depending on how chunky you want your chutney you can either leave your mango whole, mash with a fork or potato masher or if you want a really smooth sauce like chutney you could even blend it. I choose to lightly mash with a fork, leaving some pieces whole.

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Wait to cool and pour into a jar to store in the fridge or portion out and freeze. Why not try this recipe with my Lentil and Potato curry?

Ingredients

90 kcal per portion

♥ 2 Mangoes

♥ 1/2 red onion

♥ 2 teaspoons ginger (fresh or dried)

♥ 1/4 cup maple syrup 

♥ 1/4 cup of apple cider vinegar

♥ 1 teaspoon paprika

♥ 1 clove of garlic

♥ 1/2 teaspoon cinnamon

♥ 1/4 teaspoon chilli powder or cayenne

Method: 

1. Cut up the two mangoes, remove seed and skin.

2. Finely Chop the onion and garlic and add all other ingredients to the mangoes.

3. Sauté onion and garlic for 2-3 minutes.

4. Add all ingredients to a saucepan and simmer for 15 minutes

5. Mash or blend your chutney to your preferred consistency, wait for it to cool and transfer into a jar or portion out for freezing.

6. Chutney will last up to a week refrigerated.

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