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Publisher Photo
These tender dumplings in a chunky fruit sauce are loaded with vitamins C and A, helpful in nourishing and protecting skin. Roxanne Chan - Albany, CA
MAKES:
8 servings
TOTAL TIME:
Prep: 25 min. Cook: 20 min.
MAKES:
8 servings
TOTAL TIME:
Prep: 25 min. Cook: 20 min.

Ingredients

  • 1/2 cup all-purpose flour
  • 3 tablespoons yellow cornmeal
  • 4-1/2 teaspoons sugar
  • 1 teaspoon baking powder
  • 1/4 teaspoon ground ginger
  • 1/8 teaspoon salt
  • 2 tablespoons cold butter
  • 3 tablespoons egg substitute
  • 3/4 cup mango nectar, divided
  • 1 jar (20 ounces) refrigerated mango slices, drained
  • 1/2 cup reduced-sugar orange marmalade
  • 1 tablespoon lemon juice
  • 1/2 cup golden raisins
  • 1/4 cup chopped crystallized ginger
  • 1/4 cup sliced almonds
  • Low-fat frozen yogurt, optional

Directions

In a small bowl, combine the first six ingredients. Cut in butter until mixture resembles coarse crumbs. Combine egg substitute and 1/4 cup nectar; stir into the flour mixture just until moistened.
Coarsely chop mango slices; combine with marmalade, lemon juice and remaining nectar.
Transfer to an 8-in. cast-iron or other ovenproof skillet; stir in raisins. Bring to a boil. Drop flour mixture in eight mounds onto the simmering mango mixture. Reduce heat; cover and simmer for 12-15 minutes or until a toothpick inserted in a dumpling comes out clean (do not lift the cover while simmering). Sprinkle with ginger and almonds; if desired, serve with frozen yogurt. Yield: 8 servings.
Originally published as Ginger Mango Grunt in Healthy Cooking August/September 2009, p39

Nutritional Facts

1 serving: 226 calories, 5g fat (2g saturated fat), 8mg cholesterol, 146mg sodium, 45g carbohydrate (28g sugars, 2g fiber), 3g protein.

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  • 1/2 cup all-purpose flour
  • 3 tablespoons yellow cornmeal
  • 4-1/2 teaspoons sugar
  • 1 teaspoon baking powder
  • 1/4 teaspoon ground ginger
  • 1/8 teaspoon salt
  • 2 tablespoons cold butter
  • 3 tablespoons egg substitute
  • 3/4 cup mango nectar, divided
  • 1 jar (20 ounces) refrigerated mango slices, drained
  • 1/2 cup reduced-sugar orange marmalade
  • 1 tablespoon lemon juice
  • 1/2 cup golden raisins
  • 1/4 cup chopped crystallized ginger
  • 1/4 cup sliced almonds
  • Low-fat frozen yogurt, optional
  1. In a small bowl, combine the first six ingredients. Cut in butter until mixture resembles coarse crumbs. Combine egg substitute and 1/4 cup nectar; stir into the flour mixture just until moistened.
  2. Coarsely chop mango slices; combine with marmalade, lemon juice and remaining nectar.
  3. Transfer to an 8-in. cast-iron or other ovenproof skillet; stir in raisins. Bring to a boil. Drop flour mixture in eight mounds onto the simmering mango mixture. Reduce heat; cover and simmer for 12-15 minutes or until a toothpick inserted in a dumpling comes out clean (do not lift the cover while simmering). Sprinkle with ginger and almonds; if desired, serve with frozen yogurt. Yield: 8 servings.
Originally published as Ginger Mango Grunt in Healthy Cooking August/September 2009, p39

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