Health Information

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)

Directions

  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.