African Mango Fool Recipe

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African Mango Fool
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Ingredients
6
Count
Nutrition
172
Calories
Total time
20
Minutes
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Ingredients:

  • 2 cups milk
  • 1/4-1/2 cup sugar
  • 3 tbsp water
  • 3 tbsp sugar
  • 2 mangoes (or 1 papaya)

Directions:

  1. Heat the milk (or coconut milk) in a double boiler, or in a saucepan over low heat. Do not boil.
  2. In a bowl, mix the 1/4-1/2 cup of sugar into the beaten eggs. SLOWLY add about a quarter of the heated milk to the egg/sugar mixture, while stirring constantly. (The continuous stirring serves to prevent the eggs from quickly cooking into scrambled eggs.).
  3. Slowly stir the egg/sugar/milk mixture into the remaining heated milk. Cook on low heat, until it thickens into a custard, stirring gently and continuously. Spoon it into a clean bowl and place in the refrigerator to cool.
  4. While the custard is cooling, cook the fruit:.
  5. Bring the water and three tablespoons of sugar to a boil in a saucepan. Add mango pieces. Reduce heat and cook until tender, five to ten minutes, stirring occasionally. Mash mango(or papaya), or press it through a sieve. Scoop it into a clean bowl and place in the refrigerator to cool.
  6. To serve:.
  7. Gently fold together custard and fruit. Spoon into serving bowls. Top with whipped cream, if desired. Serve immediately or keep in refrigerator for no more than a day.
  8. Note: An easy-to-make fool: Liquify fruit and sugar in blender or food processor. Fold into whipped cream. Chill and serve.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 171.55 Kcal (718 kJ)
Calories from fat 19.8 Kcal
% Daily Value*
Total Fat 2.2g 3%
Cholesterol 83.47mg 28%
Sodium 67.04mg 3%
Potassium 346.15mg 7%
Total Carbs 32.7g 11%
Sugars 31.13g 125%
Dietary Fiber 2.24g 9%
Protein 6.43g 13%
Vitamin C 40.3mg 67%
Iron 0.4mg 2%
Calcium 125.1mg 13%
Amount Per 100 g
Calories 73.1 Kcal (306 kJ)
Calories from fat 8.44 Kcal
% Daily Value*
Total Fat 0.94g 3%
Cholesterol 35.57mg 28%
Sodium 28.57mg 3%
Potassium 147.51mg 7%
Total Carbs 13.94g 11%
Sugars 13.27g 125%
Dietary Fiber 0.95g 9%
Protein 2.74g 13%
Vitamin C 17.2mg 67%
Iron 0.2mg 2%
Calcium 53.3mg 13%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 3.2
    Points
  • 5
    PointsPlus

Good Points

  • low fat,
  • saturated fat free,
  • very low sodium

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