Flavorful Tomato and Onion Chutney

Happy Monday! It is hard to believe June is half over already! 
Here is a great Summertime chutney recipe to use with your favorite dish.  
Special occasions, parties, or just weekend cookouts, Enjoy! 

TOMATO AND ONION ­CHUTNEY RECIPE

Ingredients:

• 1 tbsp oil
• 1 whole dried red chili pepper
• ½ tsp black mustard seeds
• ½ cup chopped onion
• ½ cup chopped tomato
• ¼ tsp ground turmeric
• ¼ tsp ground cumin
• ¼ tsp cayenne pepper
• ¼ tsp salt
• ¼ cup plain low-fat yogurt
• 1 tbsp minced cilantro

Directions:

1. Heat oil in a skillet over medium-high heat (the oil should be hot but not smoking). Add chili pepper and mustard seeds and stir 1 to 2 minutes, until mustard seeds start to pop.
2. Add onion and tomato to skillet; cook and stir until onions are translucent.
3. Add turmeric, cumin, cayenne pepper, and salt. Stir for a few minutes until mixture is well blended. Remove from heat. Cool.
4. Stir in yogurt and cilantro. Serve immediately or chilled.

Variation:
Add ¼ cup shredded carrots along with the onion and tomato in
Step 2. Add additional yogurt to desired creaminess.

Makes: ½ cup chutney

Nutrition (per 2 tbsp serving): 60 calories, 4g fat (0g sat fat), 0mg cholesterol, 160mg sodium, 5g carbs, 1g fiber, 2g protein

Zeke Samples, IFA, CSN, CPR, IDEA

NPC Physique Competitior

Surreal Body Solutions, LLC

803.322.7649

www.SurrealBodySolutions.com 

& contributing health and exercise author

Personal Training | Nutrition | Supplements | Motivation