Sweet Pineapple Smash (recipe with pics)

Made from 5 simple ingredients, it is the perfect accompaniment to fish, chicken or as a side to your salad or healthy burger. (Honey missing from the photograph I forgot to put it on the board).

Very quick and easy to make, when cooled store in the fridge covered it should keep for a couple of days.

And only 27 calories per serving (1 tablespoon).

Nutrition Panel at the bottom

  • 1 clove, Garlic
  • 320 g, Fresh Pineapple,
  • 60 g, Red onion
  • 20 g, Mango Chutney
  • 5 g, Clear Honey (1 teaspoon)
  • Fresh mint to garnish (optional)

Remove the core and skin from the pineapple and dice, chop the onion and garlic, add to a warm frying pan and dry fry stirring and tossing the pineapple until it is browned on both sides.

Add the smash to a food processor along with the mango chutney, or chop finely.

You will have a lot of juice left over if chopping try to do it into a bowl to catch the juice.

Place the blended mixture into a sieve over the frying pan and using the back of a spoon press out as much juice as you can.

Bring the juice to a boil stirring continuously add the honey and stir fast when the sauce has started to thicken add the smash back to pan and stir to coat all of the smash, place in a bowl or jar garnish with fresh mint, when cooled, cover and store in the fridge, it can be eaten hot or cold.

Nutrition Facts
Servings 10.0
Amount Per Serving
calories 27
% Daily Value *
Total Fat 0 g0 %
Saturated Fat 0 g0 %
Monounsaturated Fat 0 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 0 mg0 %
Sodium 27 mg1 %
Potassium 66 mg2 %
Total Carbohydrate 6 g2 %
Dietary Fiber 1 g2 %
Sugars 5 g
Protein 0 g1 %
Vitamin A0 %
Vitamin C1 %
Calcium2 %
Iron0 %
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.
Mint is doing well this year

One Comment Add yours

  1. jmarie1974 says:

    mouth is watering!

    Liked by 1 person

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