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.

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Preparation : 10 min Cooking : 25 min
250 calories/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

per 1 serving (190 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

13 %

Sugars

32 g

Net Carbs

37 g

Protein

2 g

Vitamin A

5 %

Vitamin C

38 %

Calcium

2 %

Iron

7 %
More info

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
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Fruits 1 ½
Fats 1 ½
Other Foods 1
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

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

My Notes

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This space is reserved for your personal notes on the recipe. These notes are private and will only be visible to you. Here's an example of what these notes could say for a given recipe:

  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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