• Tropical Fruit Compote

    Fresh or cooked fruits make a great low-calorie dessert.

    Nutrition Facts

    Serving Size 1 cup
    Calories 148
    Total Fat Less than 1 g
    Saturated Fat Less than 1 g
    Cholesterol 0 mg
    Sodium 3 mg
    Calcium 15 mg
    Iron Less than 1 mg

    Servings and Times

    Servings 8

    Ingredients and Preparation

    Ingredients Measures
    Water ¾ cup
    Sugar ½ cup
    Fresh lemon juice 2 teaspoons
    Lemon peel 1 piece
    Rum or vanilla extract (optional) ½ teaspoon
    Pineapple, cored and peeled, cut into 8 slices 1
    Mangos, peeled and pitted, cut into 8 pieces 2
    Bananas, peeled, cut into 8 diagonal pieces 3
    Fresh mint leaves (optional)
    1. In a saucepan combine ¾ cup of water with the sugar, lemon juice, and lemon peel (and rum or vanilla extract if desired). Bring to a boil, then reduce the heat and add the fruit. Cook at a very low heat for 5 minutes.
    2. Pour the syrup in a cup. Remove the lemon rind and cool the cooked fruit for 2 hours.
    3. To serve the compote, arrange the fruit in a serving dish and pour a few teaspoons of syrup over the fruit. Garnish with mint leaves.
    4. Serve with homemade sour cream.

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