Tropical Fruits in Parchment

Tropical Fruits in Parchment

Banana, pineapple and mango fruits cooked in parchment paper with a rum, coconut, and brown sugar sauce.

2 servings
Preparation 10 min
Cooking 25 min

250 calories per serving 


Ingredients

2 tbsp brown sugar   26 g
2 tbsp rum   30 mL
1 pinch nutmeg    
2 tbsp unsweetened coconut milk   30 mL
2 tbsp grated coconut, sweet   10 g
1 bananas, small, not too ripe   150 g
2 slices canned pineapple   70 g
1/2 mangoes   150 g
  parchment paper, or aluminum foil    
2 scoops vanilla ice cream [optional]   125 mL

Before you start

The fruit can be either baked in the oven or cooked using an outdoor grill.

Method

  1. Preheat the oven to 190°C/375°F or preheat the outdoor grill.
  2. In a bowl, mix together the brown sugar, rum, nutmeg, coconut milk, and grated coconut. Peel the banana and cut it diagonally into 2 cm pieces. Cut the pineapple slices into 4 pieces. Peel the mango and cut it into thin slices.
  3. Tear off a piece of parchment paper about 20 cm per individual serving. Distribute the fruits in the center of each parchment sheet. Pour in the mixture and wrap the paper packages tightly. Place the packages on a baking sheet and bake 25 min in the middle of the oven. Use aluminum foil for wrapping the fruit, if cooking on an outdoor grill.
  4. Serve the fruit while still warm, placing the paper package directly on the serving plates or transfer the contents to individual dishes. A scoop of vanilla ice cream may be added, if desired.

Nutrition Facts Table

Nutrition Facts

per 1 serving (180g)

Amount

% DV*

* DV = Daily Value

Calories

250

Fat

7 g

11 %

Saturated 6 g
+ Trans 0 g

31 %

Cholesterol

0 mg

Sodium

10 mg

0 %

Carbohydrate

40 g

13 %

Fibre

3 g

12 %

Sugars

32 g

Protein

2 g

Vitamin A

4 %

Vitamin C

40 %

Calcium

2 %

Iron

6 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: serving
Grain Products: 0 serving
Milk and Alternatives: 0 serving
Meat and Alternatives: 0 serving

More info

Claims

Low :
Sodium
Source of :
Copper, Fibre, Folacin, Iron, Magnesium, Niacin, Pantothenic Acid, Selenium, Vitamin B1, Vitamin E
Good source of :
Potassium, Vitamin B6, Vitamin C
Excellent source of :
Manganese

More info


This recipe is in the following categories: Fruits | Desserts | Kosher | Low Sodium | Vegetarian | Barbecue/Broil/Grill

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