How To Make Low Calorie Rice Pudding

Although we tend to think that desserts always give us too much sugar and calories, rice pudding can be a perfect option to enjoy delicious food. ‘a sweet recipe that is both healthy and balanced.

Would you like to learn how to make low calorie rice pudding? Although the traditional recipe includes sugar and whole milk, we can opt for other lower calorie ingredients.

Of course, this does not mean that you will then be able to consume this dessert in large quantities. As part of a healthy and balanced diet, portions should be moderate and this dessert should be consumed occasionally.

Low calorie rice pudding

The ingredients used in the preparation of this rice pudding contain nutrients that are very important for health. For starters, as a study published in the  Journal of the American Dietetic Association notes, fortified white rice can provide thiamine, niacin, iron, and folic acid.

In addition, skimmed milk is lower in calories and retains the nutritional quality of dairy products which, according to a publication from  Food & Nutrition Research,  can protect our bodies from various diseases.

Other ingredients include citrus zest, cinnamon, and a sweetener to make the taste more palatable. Keep in mind that the key to enjoying this dessert without remorse is to eat it in moderation. 

Ingredients

• 1 cup of white rice (170 g)
• 4 cups of low calorie or low calorie milk (1 liter)
• The zest of an orange peel
• Zest of 1 lemon or orange (only the yellow part of the skin)
• Sweetener
• 1 cinnamon stick or cinnamon powder

How to prepare low calorie rice pudding?

• First, wash the rice and drain it. After that, place the rice in a liter of water, which you will bring to a boil.
• Then add the cinnamon, grated lemon zest and sweetener.
• Let the rice boil until the water evaporates completely. You should remember to stir the rice so that it does not stick to the pan.
• Once the rice is creamy and without water, add the liter of skimmed milk. Now you just need to let the milk slowly boil along with the rice.
• When the milk reaches boiling point, let it sit for a while by placing a lid on it. If you want to eat this fresh dessert, you can put it in the refrigerator when it has cooled.

With this recipe, a serving of rice pudding will be roughly equivalent to 83 kcal. In addition, it will have little fat. And it is that cinnamon or orange peel and lemon peel have no caloric intake.

Other low calorie rice pudding options

There is another variation of this recipe for those who are lactose intolerant. This variant is also ideal for those who are vegetarians or vegans. In the latter case, a milk of vegetable origin is used.

People who are lactose intolerant also have the option of opting for lactose-free milk. The choice will depend on individual tastes. The main thing is to enjoy a delicious, healthy dessert without fear of gaining weight.

Ingredients

• ½ cup of brown rice (85 g)
• 3 cups of oat milk (750 mL)
• 2 tablespoons of stevia (30 ml)
• 1 lemon zest
• 1 cinnamon stick
• Cinnamon powder

Preparation

• First, boil the brown rice with little water. In this recipe, you don’t need to use large amounts of water. Once cooking is complete, run the rice under cold tap water.
• Then, boil the oat milk, placing a stick of cinnamon and the zest of a lemon. Once the milk begins to boil, place the rice in the milk.
• Let it boil for 30 minutes and constantly stirring it to prevent it from sticking to the pan.
• Finally, remove the rice from the heat and place it in the refrigerator so that it can cool. Once served, add the cinnamon powder to finish the decoration.

As we said earlier, you can also use other types of low fat milk. There is skimmed lactose-free milk or milk of plant origin, such as soy milk, oat or almond milk.

If you have trouble digesting cow products, this option will be perfect. Plant-based milk is as good as cow’s milk and definitely much healthier. Go ahead and taste this recipe!