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Tropical Fruits in Parchment

10 Reviews
88% would make this recipe again

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

Preparation : 10 min Cooking : 25 min
250 calories/serving
  • Very easy
  • Gluten Free
  • Nuts & Peanuts Free
  • Kosher
  • Vegetarian

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 10 g
1 bananas, small 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

per 1 Serving (180g)

Amount

% Daily Value

Calories

250

Fat

7 g

11 %

Saturated 6.2 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

38 %

Calcium

2 %

Iron

7 %

Servings of Canada's Food Guide

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

Claims

This recipe is :
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

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Fruits 1 ½
Fats 1 ½
Other Foods 1

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Members' Reviews

10 Reviews (10 with rating only ) 88% would make this recipe again

This recipe is in the following categories

Fruits | Desserts | Vegetarian | Low Sodium | Kosher | Barbecue/Broil/Grill