Yoghurt Coconut "Chutney"
- 32 Servings
- 35 Calories per Serving
True chutney includes vinegar, sugar, spices, and fruit. Here yoghurt serves the same purpose as vinegar. Try this as a condiment with any grilled meats or fish. The sweet/hot contrast will awaken your taste buds.
Ingredient List
- 1 cup unsweetened flaked coconut
- 2 tablespoons sour cream
- 1 teaspoon salt
- 2 tablespoons vegetable oil
- 1 teaspoon mustard seeds
- 3 dried red chiles, crumbled
- 1/4 cup Mountain High® original or lowfat plain yoghurt
Preparation
- Place the coconut, sour cream, and salt in a blender. Cover and blend to a smooth paste; pour into a medium bowl and set aside.
- Heat the oil in an 8-inch skillet over medium heat. Place the mustard seeds and crumbled chiles in skillet; immediately skillet. When the mustard seeds stop popping, reduce the heat to low. Cook and stir the spices for 1 to 2 minutes. Remove from heat; set aside to cool.
- Gently stir yoghurt into coconut mixture. Stir spices into the coconut mixture. Cover and chill 1 to 2 hours to blend flavors. Cover and refrigerate any leftover chutney.
Nutrition Information
Servings: 32
Serving size: 1 Serving
Amount per serving (Calories ): 35
| Food component / Nutrient | Amount | % Daily Value* |
|---|---|---|
| Total Fat | 3g | 4% |
| Saturated Fat | 1&½g | 9% |
| Trans Fat | 0g | % Value not available |
| Cholesterol | 0mg | 0% |
| Sodium | 75mg | 3% |
| Total Carbohydrate | 2g | 1% |
| Dietary Fiber | 0g | 0% |
| Soluble Fiber | 0g | % Value not available |
| Sugars | 0g | % Value not available |
| Protein | 0g | % Value not available |
| Vitamin D | Value not available | 0% |
| Vitamin E | Value not available | 0% |
| Calcium | Value not available | 0% |
| Iron | Value not available | 0% |
| Potassium | 60mg | 2% |
| Thiamin | Value not available | 0% |
| Riboflavin | Value not available | 2% |
| Niacin | Value not available | 0% |
| Vitamin B6 | Value not available | 4% |
| Vitamin B12 | Value not available | 0% |
| Pantothenic Acid | Value not available | 0% |
| Phosphorus | Value not available | 0% |
| Magnesium | Value not available | 0% |
| Zinc | Value not available | 0% |
| Manganese | Value not available | 4% |
| Selenium | Value not available | 0% |
| Copper | Value not available | 0% |
*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. | ||
Exchanges
- Starch 0,
- Fruit 0,
- Other Carbohydrate 0,
- Skim Milk 0,
- Low-Fat Milk 0,
- Milk 0,
- Vegetable 0,
- Very Lean Meat 0,
- Lean Meat 0,
- Medium-Fat Meat 0,
- High-Fat Meat 0,
- Fat ½,
- Fruits 0c,
- Vegetables 0c,
- Grains 0oz-eq,
- Meat & Beans 0oz-eq,
- Dairy 0c,
- Fats & Oils 0tsp
Carbohydrate Choice
- Choices per serving0
