The DASH Diet Health Plan by John Chatham

Author:John Chatham
Language: eng
Format: mobi
Publisher: Callisto Media
Published: 2012-09-18T07:00:00+00:00

Breakfast Rice Pudding

This rice pudding with nonfat milk and brown rice is healthy enough for breakfast. Double the recipe and take some to work for a snack, or save some for dessert.

¾ cup brown rice

1 tablespoon unsalted butter

½ teaspoon nutmeg

¼ teaspoon mace

1¼ cups water

1 cup nonfat milk

2 egg yolks

2 teaspoons vanilla

1 tablespoon sugar

1 teaspoon grated orange zest

¾ cup raisins or other dried fruit

Combine the rice, butter, nutmeg and mace in a non-stick saucepan. Toast the rice in the pan over high heat, stirring until the mixture sizzles. After about 30 seconds, add the water and stir; then cover the pan with a lid and reduce heat to very low. Do not remove the lid from the pan. Simmer the rice gently for 25 minutes and then turn off the heat and let the rice sit, covered, for another 10 minutes.

Combine the milk, egg yolks, vanilla and sugar in a blender. Blend on high for about 30 seconds and then add the orange zest (finely grated orange peel) and blend another 5 seconds.

Coat a heavy glass or ceramic baking dish very lightly with canola oil spray. Pour the milk/egg mixture into the pan and bake for 10 minutes at 350 degrees. Remove from the oven and reduce heat to 250 degrees. Stir the cooked rice gently into the warm milk, along with the dried fruit (dried cranberries or dried apricots also work really well if you don’t like raisins).

Bake for 45 minutes and then stir the mixture gently, scraping the bottom of the pan. Bake another 35 minutes and check the rice — it should be semi-solid and lightly browned on top when it’s done.

Serves 2.

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