Tropical Fruit Compote

Source: National Heart, Lung and Blood Institute
Servings: 8

¾ cup waterTropical Fruit Compote
½ cup sugar
2 teaspoons fresh lemon juice
1 piece lemon peel
½ teaspoon rum or vanilla extract (optional)
1 pineapple, cored and peeled, cut into 8 slices
2 mangos, peeled and pitted, cut into 8 pieces
3 bananas peeled, cut into 8 diagonal pieces
fresh mint leaves (optional)


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. Pour the syrup in a cup. Remove the lemon rind and cool the cooked fruit for 2 hours. To serve the compote, arrange the fruit in a serving dish and pure a few teaspoons of syrup over the fruit. Garnish with mint leaves.

Serve with Homemade Sour Cream

Per Serving: 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


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