Always check the labels of the products you use.
Method
- 1
Cook. Heat oil and chili flakes in a mid-sized saucepan over mid-sized. Around 5 minutes, mixing often when oil starts to bubble round flakes tip in in onion plus heat till softened. Add in ginger and garlic and carry on cooking till fragrant, around 1 minute. Tip in mangos, sugar, vinegar, raisins, garam masala, salt, plus mustard seeds to pan. Bring to the boil, reduce heat and simmer till mangos are softens and sauce is thick and syrupy, around 45 to 60 minutes. Put in a big jar, leave till it is cold, put a lid on and store in the fridge. Pantry Essentials: All Around Chutney.
Storage
Keep covered in the fridge and use within a few days.
EU nutrition claims
- Low fat: 1.7 g fat per 100 g (limit ≤ 3 g)
- Low saturated fat: 0.3 g saturated fat per 100 g, 1.6% of energy (limits ≤ 1.5 g and ≤ 10%)
- Low salt: 0.23 g salt per 100 g (limit ≤ 0.3 g)
Per 100 g of the finished dish, worked out from the nutrition per serving and the lowest likely cooked weight (about 57 g a serving), so the true values are, if anything, lower. Thresholds from the Annex to EU Regulation (EC) No 1924/2006. How we decide
Free sugars
12.5 g per serving
25 % of the 50 g daily maximum · 50 % of the ideal 25 g
Free sugars under 50 g a day, ideally about 25 g, based on WHO free-sugar guidance (not endorsed by WHO). The share shown is the share of one serving. WHO
Equipment
- mixing bowl
- scales
- saucepan
Nutrition per serving Calculated from USDA FoodData Central
| Per serving | Amount |
|---|---|
| Energy | 114 kcal |
| Protein | 0.8 g |
| Carbohydrate | 27.2 g |
| of which sugars | 25.1 g |
| of which free sugars | 12.5 g |
| Fat | 1 g |
| of which saturates | 0.2 g |
| Fibre | 1.5 g |
| Salt | 0.13 g |
Protein per 100 kcal
0.7 g High protein needs ≥ 5 g per 100 kcal (20% of energy) and ≥ 10 g per serving
Calculated from USDA FoodData Central ingredient values
