Rice Kheer (Pudding)

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Kheer is a common dessert in South Asian cuisine. Check out the nutrition facts panel (on the right) for detailed nutrition information. This recipe is an excellent source of Calcium, Vitamin D, and Vitamin B12. Half a cup of this recipe can be considered a serving of dairy. To make this dessert lower in fat and Saturated fat replace the milk with skim milk or an alternate source of dairy. Try reducing the sugar to less than the recipe, add half the amount then taste, and adjust as needed (try to stay under amount mentioned in the recipe).

 

The daily value numbers in red indicates that the recipe has high amounts of nutrient that you need to be cautious of (fat, sodium or cholesterol) and the green indicates that this recipe has a healthy amount of the ingredients you need. Use the table to keep track of your daily intake of calories, nutrients and vitamins and ensure you check the serving size on the panel to control your portions.

 

Ingredients:

1 Liter           Milk, partly skimmed, 2%

¼ cup            Rice, basmati

5 Tbsp          Sugar (or less)

1 tsp              Cardamom powder 

1 pinch         Saffron

1 Tbsp          Almonds, sliced

1 Tbsp          Cashews

1 Tbsp          Raisins

 

Servings: 4

 

Directions:

  1. Rinse the rice till the water runs clears of the starch. Soak the rice in enough water for 30 minutes. Then drain the rice and keep aside.
  2. Heat milk and let it come to a boil. Reduce the flame, add the rice and stir. Simmer and let the rice grains cook.
  3. Add the sugar and continue to stir often so that lumps are not formed.
  4. Meanwhile in a microwave safe bowl, soak the almonds in water and microwave on high for 2-3 minutes. Let the almonds cool, then peel and slice them along with the cashews. Rinse the raisins and keep aside.
  5. Add the almonds, cashews, cardamom powder and saffron.
  6. Cook further till the rice grains are completely cooked. (This takes approx 35-37 minutes on a low heat until milk thickens)
  7. Remove from heat and add the raisins.
  8. Now it’s ready to serve, hot or cold. This rice kheer stays good for 1-2 days in the refrigerator.

 

Recipe source: VegRecipesOfIndia

 

Check out our South Asian + Weight Loss Meal Plans, with recipes like this, Biryani, & more!

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