Low-Calorie Sri Lankan Mango Chutney

This Sri Lankan-inspired mango chutney is a perfect weight-loss-friendly condiment, combining the natural sweetness of mangoes with the health benefits of spices. It's low in calories, rich in fiber, and packed with antioxidants, making it an ideal addition to your meals while supporting your weight loss journey.

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Weight loss based ingredients

  • 3 cups raw mangoes (unripe), peeled and chopped (low-calorie, high-fiber)
  • 1 teaspoon coconut oil (healthy fat)
  • 1 teaspoon jaggery (low-glycemic sweetener)
  • 1 teaspoon lime juice (vitamin C, antioxidant-rich)
  • 1/4 teaspoon turmeric (anti-inflammatory)
  • 1/4 teaspoon red chili flakes (metabolism-boosting)
  • 1/4 cup water (hydration-boosting)

Cooking Methods (Instructions) Focused for Weight Loss

1. Heat a non-stick pan over medium heat and add coconut oil. Coconut oil is a healthier alternative to butter, providing medium-chain triglycerides (MCTs) that support weight loss.

2. Add the chopped raw mangoes and sauté for 2-3 minutes. Raw mangoes are lower in sugar and higher in fiber compared to ripe mangoes, making them ideal for weight loss.

3. Stir in jaggery, lime juice, turmeric, and red chili flakes. Jaggery is a natural sweetener with a lower glycemic index than sugar, while turmeric and chili flakes boost metabolism and reduce inflammation.

4. Add water and let the mixture simmer for 10-12 minutes until it thickens. Avoid overcooking to retain the nutritional value of the ingredients.

5. Remove from heat and let it cool. Serve as a condiment with grilled chicken, steamed vegetables, or whole-grain roti.

Weight Loss Tips & Advice

1. Use unripe mangoes for a tangy flavor and lower sugar content, which helps control blood sugar levels and supports weight loss.

2. Replace butter with coconut oil to incorporate healthy fats that promote satiety and fat burning.

3. Opt for jaggery instead of refined sugar to reduce calorie intake and avoid blood sugar spikes.

4. Turmeric and chili flakes are metabolism-boosting spices that can enhance fat-burning and reduce inflammation, aiding weight loss.

5. Pair this chutney with high-protein or high-fiber meals to stay fuller for longer and avoid overeating.

Conclusion

This Sri Lankan-style mango chutney is an excellent choice for weight loss, especially for Sri Lankans who enjoy flavorful condiments. It’s low in calories, high in fiber, and packed with metabolism-boosting spices. By using local ingredients like raw mangoes and jaggery, this recipe aligns with Sri Lankan dietary preferences while supporting healthy weight management. Incorporate this chutney into your meals to add flavor without compromising your weight loss goals.