Sodium10 mg
Potassium 119 mg
Phos 12 mg
Protein 1 g
Cals 105 kcal
Carbs 18 g
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!
Salt-Free Mango Chutney Recipe
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
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.
- 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.
- 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.
- Serve over chicken or turkey cutlets. Stays in refrigerator for up to 1 week.
Nutrition
Nutrition Facts
Salt-Free Mango Chutney Recipe
Amount Per Serving (0.25 cup)
Calories 105
Calories from Fat 36
% Daily Value*
Fat 4g6%
Saturated Fat 1g6%
Sodium 10mg0%
Potassium 119mg3%
Carbohydrates 18g6%
Fiber 1g4%
Sugar 16g18%
Protein 1g2%
Vitamin A 634IU13%
Vitamin B1 1mg67%
Vitamin B2 1mg59%
Vitamin B3 1mg5%
Vitamin B5 1mg10%
Vitamin B6 1mg50%
Vitamin C 20mg24%
Vitamin E 1mg7%
Vitamin K 5µg5%
Calcium 17mg2%
Copper 1mg50%
Folate 23µg6%
Iron 1mg6%
Manganese 1mg50%
Magnesium 6mg2%
Phosphorus 12mg1%
Selenium 1µg1%
Zinc 1mg7%
* Percent Daily Values are based on a 2000 calorie diet.
Tried this recipe?Let us know how it was!
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.
Erin!
I’m so glad you enjoyed this recipe as it’s one of my favorites as well.
Happy low sodium cooking.
Cheers,
Anthony
I have not made this but was wondering ifyou can use another fruit.
Hey Ann,
I would imagine some of the cooking times would change slightly but I think it would work with most fruits.
I’d say it would work especially nice with papayas, peach or maybe apples.
Best of luck!