Fruit Compote

 

Fruit Compote

USDA ChooseMyPlate
Canned fruit cocktail is a childhood favorite, but it is loaded with added sugar. This recipe use fresh fruit and juice for a fresher, healthier version of the canned classic.
Prep Time 10 mins
Cook Time 5 mins
Course Dessert, Salad, Snack
Cuisine American
Servings 5
Calories 150 kcal

Ingredients
  

  • 1 can (8-ounces) pineapple chunks in 100% juice
  • 1 1/2 cups orange juice
  • 2 tablespoons cornstarch
  • 1 banana
  • 1 pear
  • 2 oranges or 1 grapefruit

Instructions
 

  • Wash all fruits. Wipe off top of can of pineapple.
  • Drain juice from canned pineapple into a small saucepan. Add orange juice and cornstarch and whisk together until smooth.
  • Bring to boil over medium heat whisking constantly. Boil for a couple of minutes while whisking, then turn off heat and let cool.
  • Meanwhile, peel and slice the banana. Peel or cut rind off of oranges or grapefruit and cut fruit into segments. Peel, core and chop pear. Put fruit and pineapple chunks in a large bowl.
  • Pour cooled juice mixture over the fresh fruit and mix to combine. Refrigerate until serving.

Notes

Smart Shopping Tips
  • Watch sugar content on canned fruit. Look for fruit canned in water or 100% fruit juice.
  • Avoid canned fruit in “heavy syrup” or with sugar added. Check the nutrition label and look for cans with less than 15 grams of sugar per serving.
  • Store brands of canned fruit will cost less than national brands and are of comparable quality.
Cooking & Serving Tips:
  • Make with any seasonal fruits like berries in the spring, cherries and mangoes in the summer, or pomegranates and apples in the fall.
  • Serve over whole wheat pancakes for a breakfast treat or over frozen yogurt for a healthy dessert.
  • Package individual servings in plastic cups to pack in lunches or take with you on the go.

Nutrition

Serving: 0.5cupCalories: 150kcalCarbohydrates: 36gProtein: 2gPotassium: 376mgFiber: 4gSugar: 26gCalcium: 40mgIron: 0.7mg
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