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Healthy Recipe: Kheer (Rice Pudding)

ADC Dietitian, Neelu Kohli, shares her traditional rice pudding that she makes during Diwali.  Diwali is the Hindu festival of lights that is celebrated this year on November 11th.

This easy to make rice pudding is made healthier by substituting the milk and adding less sugar.

 

Ingredients

Rice- 1/2 cup
Milk- 5 cups (2% milk)
Cardamom pods- 2-3
Sugar-3-4 Tablespoon
Almonds- 2 Tablespoon
Coconut flakes-1 Tablespoon

Method

Wash rice couple of times with water until the water looks clear. Soak it overnight Crush rice with your hands so it breaks the grain of rice in to smaller pieces. Now in a pan add 4 cups of milk and rice and cook it on a low-flame. Keep stirring the mixture constantly with a wooden spoon or the milk may get burnt.  Crush cardamoms in a mortar and pestle and add it to the milk/rice mixture. Cook it on a low flame until the milk is of porridge consistency and rice is completely cooked. This may take about 40-45minutes. Once the mixture is thickened, add 3-4 tbsp of sugar as per taste and keep stirring until it is completely dissolved. Add crushed almonds and coconut flakes before serving.

The beauty about this recipe is that it can be served hot or cold depending on the season. During this time of the year, when the weather is changing I really like it warm.

Note: If you have Diabetes, artificial sweetener can be used instead of sugar.  Add raisins instead of nuts if you have a nut allergy  To further lower the fat content, substitute 1% milk

Nutrition Information

1/2 cup of rice pudding will provide 160 kcals, 3 grams of fat, 2 grams of protein, and has 23 grams of carbs. ( 1 1/2 carbohydrate exchange)