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Recipe: Fruited rice pudding

Recipe: Fruited rice pudding

Fruited rice pudding — one of many healthy recipes from Mayo Clinic.

Make this fruited rice pudding ahead of time, refrigerate and serve cold. Or serve this dessert warm, right from the oven.


Directions

In a medium saucepan, bring 2 cups of water to a boil. Add the rice and cook about 10 minutes. Pour into a colander and drain thoroughly.

In the same saucepan, add the evaporated milk and brown sugar. Cook until hot. Add the cooked rice, lemon zest and vanilla extract. Simmer over low heat until the mixture is thick and the rice is tender, about 30 minutes Remove from the heat and cool.

In a small bowl, whisk together the egg whites. Pour into the rice mixture. Add the pineapple, raisins and apricots. Stir until well blended.

Preheat the oven to 325 F. Lightly coat a baking dish with cooking spray.

Spoon the pudding and fruit mixture into the baking dish. Bake until the pudding is set, about 20 minutes. Serve warm or cold.


Ingredients
  • 2 cups water
  • 1 cup long-grain rice
  • 4 cups evaporated fat-free milk
  • 1/2 cup brown sugar
  • 1/2 teaspoon lemon zest
  • 1 teaspoon vanilla extract
  • 6 egg whites
  • 1/4 cup crushed pineapple
  • 1/4 cup raisins
  • 1/4 cup chopped apricots

Exchange Data
Dash
Dairy1/2 
Fats 
Fruits
Grains
Meat 
Nuts_Seeds_Drybeans 
Sweets 
Vegetables 
Diabetes
Fats 
Freefoods 
Fruits
Meat 
Milk1/2 
NonStarchyVegetables 
Starches 
Sweets 
HWP
Carbs
Fats 
Protein Dairy1/2 
Sweets 
Vegetables 
NutrientAnalysis
Calcium 
Calories170 
Carbohydrate36 g 
Cholesterol0 mg 
Fiber1 g 
Monounsaturatedfattrace 
Potassium 
Protein7 g 
Saturatedfattrace 
Servingsize 
Sodium85 mg 
TotalFattrace 

2010-05-29

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