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Recipe: Pear and toasted pecan chutney

Recipe: Pear and toasted pecan chutney

Pear and toasted pecan chutney — one of many healthy recipes from Mayo Clinic.

Dietitian's tip: A relish of fruit simmered with vinegar and spices, chutney is usually sweetened with sugar. In this quick recipe, fruit juice is used instead. Serve with curries or use to dress up grilled chicken or a sandwich.


Directions

In a saucepan over high heat, bring the grape juice to a boil. Reduce the heat to low and simmer until reduced by half, 5 to 10 minutes.

Add the pears, vinegar, ginger, cinnamon, mustard seed and red pepper flakes. Raise the heat to medium and bring the mixture to a boil. Reduce heat to low and simmer, uncovered, stirring occasionally, until the pears are tender and the juices have thickened, about 20 minutes. Remove from the heat and let cool to room temperature.

Stir in the pecans. Cover and refrigerate for up to 1 week. Bring to room temperature before serving. Makes about 2 cups.


Ingredients
  • 1 cup white grape juice or apple juice
  • 4 firm yet ripe Bosc pears, peeled, cored and coarsely chopped
  • 1/4 cup cider vinegar
  • 1 1/2 teaspoons peeled and minced fresh ginger or 1/2 teaspoon ground ginger
  • 1/2 teaspoon ground cinnamon
  • 1/2 teaspoon mustard seed
  • 1/4 teaspoon red pepper flakes
  • 1/4 cup chopped pecans, lightly toasted

Exchange Data
Dash
Dairy 
Fats 1/2   
Fruits 
Grains 
Meat 
Nuts_Seeds_Drybeans 
Sweets 
Vegetables 
Diabetes
Fats 1/2   
Freefoods 
Fruits 
Meat 
Milk 
NonStarchyVegetables 
Starches 
Sweets 1   
HWP
Carbs 
Fats 1/2   
Protein Dairy 
Sweets 
Vegetables 
NutrientAnalysis
Calcium 
Calories 91   
Carbohydrate 15 g   
Cholesterol 0 mg   
Fiber 2 g   
Monounsaturatedfat 2 g   
Potassium 
Protein 1 g   
Saturatedfat 0 g   
Servingsize About 1/4 cup   
Sodium 2 mg   
TotalFat 3 g   

2012-08-01

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