Salt-Free Mango Chutney Recipe
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!
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Print Recipe
Servings: 8 servings
Nutrition
Calories:74 kcal
Carbs:18 g
Sodium:10 mg
Potassium:120 mg
Phosphorus:14 mg
Protein:1 g
Fiber:1 g
Ingredients
- 2 Mangos
- 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 Vegetable Oil
Instructions
- Dice mangos to your desired size. You can do large, medium, or small dice here. Mince both the onions and garlic.
- Add oil to pan, turn to medium and bring to temp. Add your onions, garlic, and sauté until onions and garlic are translucent. About 3-4 minutes. Add red pepper flakes and sauté for an additional minute.
- 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 it to a simmer. Simmer for 20-30 minutes until all liquid is gone and you're left with a thick, sticky sauce or jam-like consistency.
- Spread on sandwiches or serve over seared tofu. If you eat meat, serve over chicken or turkey. Stays in the refrigerator for up to 1 week.
Full Nutrition
Nutrition Facts
Salt-Free Mango Chutney Recipe
Amount Per Serving (0.25 cup)
Calories 74
Calories from Fat 9
% Daily Value*
Fat 1g2%
Saturated Fat 1g6%
Polyunsaturated Fat 1g
Monounsaturated Fat 1g
Sodium 10mg0%
Potassium 120mg3%
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 2µg2%
Calcium 21mg2%
Copper 1mg50%
Folate 23µg6%
Iron 1mg6%
Manganese 1mg50%
Magnesium 8mg2%
Phosphorus 14mg1%
Selenium 1µg1%
Zinc 1mg7%
* Percent Daily Values are based on a 2000 calorie diet.
