Tropical Fruit Compote

3/4 C water
1/2 C sugar
2 tsp fresh lemon juice
1 piece lemon peel
1/2 tsp rum or vanilla extract (optional)
1 pineapple, cored, peeled,
cut into 8 slices
2 mangos, peeled, pitted, cut into 8 pieces
3 bananas, peeled, cut into 8 diagonal pieces
to taste fresh mint leaves (optional)


1. In saucepan, combine 3/4 cup of water with sugar, lemon juice, and lemon peel (and rum or vanilla extract, if desired). Bring to boil, then reduce heat and add fruit. Cook at very low heat for 5 minutes.
2. Pour off syrup into cup.
3. Remove lemon rind from saucepan, and cool cooked fruit for 2 hours.
4. To serve, arrange fruit in serving dish and pour a few teaspoons of

SERVING TIP
Top with lowfat or fat free sour cream.

Yield: 8 servings
Serving size: 1 cup
Each serving provides:
Calories: 148
Total fat: less than 1 g
Saturated fat: less than 1 g
Cholesterol: 0 mg
Sodium: 3 mg
Total fiber: 3 g
Protein: 1 g
Carbohydrates: 38 g
Potassium: 310 mg