Tuesday, September 17, 2013

Skinny Dip: Cantaloupe Chutney

Food for Thought: Serve this tasty chutney as a dip or as a topping for whole grains, steamed veggies, chicken, fish or tofu.

  • 4 cups diced cantaloupe (about 1 melon)
  • 1⁄3 cup golden raisins
  • 1⁄3 cup minced red onion
  • 1⁄4 cup sugar
  • 1⁄4 cup water
  • 3 tablespoons white-wine vinegar
  • 1 teaspoon ground cumin

Combine all ingredients in a medium saucepan. Place pan over medium-high heat and bring mixture to a boil. Reduce heat and simmer for 25–30 minutes, until cantaloupe breaks down. Cool to room temperature, then drain (but reserve the liquid to use as a marinade for another dish). (Makes 10 servings).

Per serving: Each 1⁄4-cup serving contains: 62 calories; 0 g total fat; 0 g saturated fat; 16 g carbohydrates; < 1 g protein; 0 g dietary