Salt-Free Mango Chutney Recipe

Salt-Free Mango Chutney
5 from 1 vote
The perfect balance of sweet and spicy, this salt-free mango chutney recipe goes great over chicken, turkey and pork. I adapted this recipe from a restaurant I use to be the sous chef of in Portsmouth, NH called the Blue Mermaid. I fell in love with it there, and carried it over to my website here. If you're looking for a great tasting healthy chutney recipe than look no further. This low sodium chutney recipe is low so super easy and delicious and you can whip this up in around 30 minutes. If you enjoy this recipe, please comment below and share with your friends!

Sodium

5mg

Potassium

60mg

Phosphorus

6mg

Protein

1g

Calcium

8mg

Magnesium

3mg

The perfect balance of sweet and spicy, this salt-free mango chutney recipe goes great over chicken, turkey and pork. I adapted this recipe from a restaurant I use to be the sous chef of in Portsmouth, NH called the Blue Mermaid. I fell in love with it there, and carried it over to my website here. If you're looking for a great tasting healthy chutney recipe than look no further. This low sodium chutney recipe is low so super easy and delicious and you can whip this up in around 30 minutes. If you enjoy this recipe, please comment below and share with your friends!

Recipe Information

Prep Time: 5 minutes
Cook Time: 30 minutes
Total Time: 35 minutes
Course: Snack
Cuisine: American, Fusion
Method: Simmering
Diet Type: Gluten Free, Plant-Based, Vegan
Servings: 16
Adjust Servings: 16

Ingredients

  • 2 Mango
  • 1/4 cup White Onion
  • 2 tbsp Garlic Cloves
  • 1 tsp Red Pepper Flakes
  • 1/3 cup Brown sugar
  • 1/2 cup White vinegar
  • 1 cup Water
  • 2 tbsp Extra-Virgin Olive Oil
  • Pinch of fresh ground black pepper
Nutrition Facts
Salt-Free Mango Chutney Recipe
Amount Per Serving (1 g)
Calories 53 Calories from Fat 18
% Daily Value*
Fat 2g3%
Saturated Fat 1g6%
Sodium 5mg0%
Potassium 60mg2%
Carbohydrates 9g3%
Fiber 1g4%
Sugar 8g9%
Protein 1g2%
Vitamin A 317IU6%
Vitamin B1 1mg67%
Vitamin B2 1mg59%
Vitamin B3 1mg5%
Vitamin B5 1mg10%
Vitamin B6 1mg50%
Vitamin C 10mg12%
Vitamin E 1mg7%
Vitamin K 2µg2%
Calcium 8mg1%
Copper 1mg50%
Folate 12µg3%
Iron 1mg6%
Manganese 1mg50%
Magnesium 3mg1%
Phosphorus 6mg1%
Selenium 1µg1%
Zinc 1mg7%
* Percent Daily Values are based on a 2000 calorie diet.

Instructions

    • Dice mangos to your desired size. You can do a large, medium or small dice here. It's all preference and what type of bite you're looking for.
    • Mince both the onions and garlic.
    diced mangos
    • Add olive oil to pan, turn to medium and bring to temp.
    • Add your onions, garlic, red pepper flakes and black pepper. Sauté until onions and garlic are translucent. About 3-4 minutes.
    mango chutney saute veggies
  • Add mangos to the mix and cook for an additional 3-4 minutes.
    • Add all of your liquids, turn the stove on high and bring to a boil.
    • Once boiling, add brown sugar and reduce to a simmer.
    • Simmer for 20-30 minutes until all liquid is gone and you're left with a thick sauce or jam like consistency.
    mango chutney add liquid ingredients
  • Serve over chicken or turkey cutlets. Stays in refrigerator for up to 1 week.

Full Nutrition

Nutrition Facts
Salt-Free Mango Chutney Recipe
Amount Per Serving (1 g)
Calories 53 Calories from Fat 18
% Daily Value*
Fat 2g3%
Saturated Fat 1g6%
Sodium 5mg0%
Potassium 60mg2%
Carbohydrates 9g3%
Fiber 1g4%
Sugar 8g9%
Protein 1g2%
Vitamin A 317IU6%
Vitamin B1 1mg67%
Vitamin B2 1mg59%
Vitamin B3 1mg5%
Vitamin B5 1mg10%
Vitamin B6 1mg50%
Vitamin C 10mg12%
Vitamin E 1mg7%
Vitamin K 2µg2%
Calcium 8mg1%
Copper 1mg50%
Folate 12µg3%
Iron 1mg6%
Manganese 1mg50%
Magnesium 3mg1%
Phosphorus 6mg1%
Selenium 1µg1%
Zinc 1mg7%
* Percent Daily Values are based on a 2000 calorie diet.

Recipe Notes

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2 thoughts on “Salt-Free Mango Chutney Recipe”

  1. I made this tonight for dinner and both my husband and I loved it! We had it over chicken, but I think it would be great over a grilled pork chop too! This was the perfect blend of sweet and spicy. This will definitely be added to our menu rotation.

    Reply

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