Tropical Fruits in Parchment

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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

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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

Preheat the oven to 190°C/375°F or preheat the outdoor grill.
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.
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.
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 (180 g)

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
Net Carbs 37 g
Protein 2 g
Vitamin A 4 %
Vitamin C 38 %
Calcium 2 %
Iron 7 %

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

Net Carbs

37 g

Protein

2 g

Vitamin A

4 %

Vitamin C

38 %

Calcium

2 %

Iron

7 %

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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

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Claims

This recipe is :

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

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