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Mango and Yogurt Mousse

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Preparation : 15 min Standing : 3 h
100 calories/serving
  • Can be done in advance
  • Easy
  • Gluten Free
  • Nuts & Peanuts Free
  • Diabetes-friendly
  • Artery-healthy
  • Heart-healthy

Ingredients

2 tbsp water 30 mL
1/2 tbsp gelatin 3 g
1 mangoes 300 g
2 tbsp sugar 24 g
1/4 tsp vanilla extract 1.25 mL
1/2 cup yogurt, plain, 2% 130 g
1/2 cup dairy blend 5% 125 mL
12 leaves fresh mint [optional] 4 g

Before you start

A blender and a mixer will be very useful for this recipe.

Method

  1. Pour the water into a small saucepan, then add the gelatine. Place the saucepan over low heat and stir until the gelatine dissolves, 1-2 minutes. Remove the pan from the heat.
  2. Peel the mangoes, cut the flesh from the pits, then transfer the flesh to a blender. Add the sugar and the vanilla extract, then process until smooth. Add the dissolved gelatine and continue to process for one more minute. Transfer the mango purée to a bowl, then add the yogurt and mix well.
  3. Pour the dairy mix into a separate bowl. Using an electric mixer, beat the mix, then fold it gently into the mango purée. Portion out the mixture into cups and chill them for at least 3 hours or overnight.
  4. Garnish with mint leaves (optional) and serve.

Nutrition Facts Table

per 1 Serving (130g)

Amount

% Daily Value

Calories

100

Fat

3 g

4 %

Saturated 1.4 g
+ Trans 0 g

7 %

Cholesterol

10 mg

Sodium

60 mg

2 %

Carbohydrate

19 g

6 %

Fibre

1 g

4 %

Sugars

18 g

Protein

3 g

Vitamin A

5 %

Vitamin C

24 %

Calcium

10 %

Iron

1 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : ½ serving
Grain Products : 0 serving
Milk and Alternatives : ¼ serving
Meat and Alternatives : 0 serving

Claims

This recipe is :
Free  :
Trans Fat
Low  :
Cholesterol, Fat, Saturated Fat, Sodium
Source of  :
Calcium, Folacin, Vitamin B12, Vitamin B2, Vitamin C, Vitamin E
Diet-related health claims  :
Artery-healthy, Heart-healthy

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Fruits ½
Milk and Alternatives 0
Other Foods ½

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