November 21, 2017
Butternut squash
Recipe

Butternut Squash and Fruit Chutney

by Berkeley Wellness  

Much like salsas, chutneys can be made of all sorts of things, though the most familiar type is mango chutney. The flavor of mango is present here, but the star ingredient is butternut squash, which is rich in beta carotene. If you like, you can use frozen butternut squash cubes, but add them when you add the apple (step 3), because they are softer than fresh squash. Serve as a condiment with meat or poultry.

Makes 4 cups.

Ingredients

  • ¾ cup mango or apricot nectar
  • 3 tablespoons apricot all-fruit spread
  • 1 tablespoon cider vinegar
  • 1½ teaspoons curry powder
  • ½ teaspoon salt
  • 2 cups diced butternut squash
  • ½ cup dried apricots, coarsely chopped
  • 1 Granny Smith apple, cut into ½-inch chunks
  • ⅓ cup finely chopped red onion

Directions

1. In a medium saucepan, bring the mango nectar, fruit spread, vinegar, curry powder, and salt to a boil over medium heat.

2. Add the squash and apricots, and reduce the heat to low. Cover and cook until the squash is firm-tender, about 10 minutes.

3. Stir in the apple and red onion. Cover and cook until the apple and squash are tender, about 5 minutes. Cool to room temperature. Store the chutney in the refrigerator.

Nutrition per ½ cup: 80 calories, 0g total fat (0g saturated), 3g dietary fiber, 21g carbohydrate, 1g protein, 150mg sodium.

A good source of: beta carotene, fiber, potassium, vitamin C.

Also see Lime-Raisin Chutney.