Yay! I am so happy with this delicious and healthy recipe I came up with on the fly last night. I was craving Indian food and had been ignoring this lonely little mango I purchased last week that I knew was going to go bad if we didn’t eat it pretty soon. I have been seeing quite a few recipes with mango being used in chutneys or as an interesting accent to modern Indian cuisine. A quick internet search for mango chutneys resulted in several recipes, but they all had an ingredient list that called for more than just one little mango. I took the best of the many recipes that I found (this one recipe by Alton Brown being my favorite) and reduced it down in ratio so my one little mango would work fine.
This chutney would go great with white fish, whole roasted chicken, chicken breasts, and probably even pork. If you reduced the “heat” (chile flakes) I bet kids would love this with healthy chicken tenders. Could also go well with all types of vegetarian or vegan Caribbean, Indian or African dishes. I would even serve with goat cheese on crostini or with crackers. I will be trying many variations of with lots of dishes in the future and put the links as I do them in this post. Last night I didn’t feel like running to the store to get fish, so I marinaded organic chicken breast in an easy Indian spiced marinade for an hour.
Lastly this is GREAT for cancer patients going through chemo. I loved bright and spicy Indian chutneys and spicy food with curries when I was undergoing chemo. The bold flavors really cut through the yucky chemical taste chemo can leave.
Serves 4 as a side to a main dish, Store in an airtight container for 7 days up in the freezer for up to 2 months
- 1 tablespoon neutral oil
- 1 teaspoon chile flakes
- 1 mango
- 1 small red onion chopped
- 2 tablespoons cider vinegar
- 2 tablespoons fresh squeezed lemon juice
- sea salt
- white pepper
- 1 to 2 tablespoons maple syrup grade B (or brown sugar)
- 1/2 tablespoon curry powder
- 1 to 2 tablespoons of fresh minced ginger
- 2 tablespoons of filtered water
- Chopped 1/2 of a red bell pepper (optional)
- a quick grate of lemon zest (optional)
- Cut the mango away from the pit and roughly chop the flesh
- In a separate bowl combine water, cider vinegar, maple syrup, fresh lemon juice, optional lemon zest and set aside
- In saute pan heat oil over medium heat and add the chile flakes and toast just to flavor oil
- Keep heat at medium, and add red onions until they begin to sweat and get soft
- Add ginger and if using, the optional red pepper and saute for 1 to 3 minutes.
- Add the mango and cook for 1 minute
- Add the mixture in bowl to pan and stir to combine
- Bring the mixture to a slight simmer, reduce to low and stir frequently
- Season with a fresh ground sea salt and white pepper (optional)
- Continue cooking over low heat, uncovered so the liquid can evaporate and reduces into a thick coating over the fruit. Aprox 30 minutes. Remove from heat.
Serve warm or at room temperature and enjoy! Let me know how you use it and I’ll add it to the notes here.