Eat Smarter USA | Eat Healthy. Live Smarter.
Ingredients
Blackberry Semolina Pudding
- Ingredients
- 9 ozs Blackberry
- 1 ¼ cups
- 1 ½ Tbsps cane sugar
- 6 Tbsps Wheat semolina
- 2 eggs
- 5 ozs Sour cream
- 2 tsps butter
- 1 Tbsp slivered almonds
Rinse and drain blackberries.
Bring milk and 1 tablespoon sugar to a boil in a pot. Gradually whisk in the semolina and bring to a boil again. Remove from the heat and allow to cool.
Separate the eggs. Put egg whites in a tall vessel and beat with a hand mixer until stiff, then add remaining sugar and beat until stiff.
Stir sour cream and egg yolks into the semolina mixture, then fold in half the beaten egg whites gently. Keep the remaining egg whites in the refrigerator.
Grease a baking dish (about 8 x 12 inches) with the butter and pour in the semolina mixture. Sprinkle with blackberries and press slightly into semolina. Bake on the middle rack of a preheated oven at 400°F for about 25 minutes.
Spread chilled egg whites over the pudding and sprinkle with the almonds. Return to oven and bake until topping is browned, about 5 minutes. Serve warm.
(Percentage of daily recommendation)
| Calorie | 484 cal. | (23 %) | ||
| Protein | 28 g | (29 %) | ||
| Fat | 17 g | (15 %) | ||
| Carbohydrates | 50 g | (33 %) | ||
| Sugar added | 15 g | (60 %) | ||
| Roughage | 11.5 g | (38 %) |
Healthy, because
This dessert provides over a third of your daily fiber requirement, as well as a lot of biotin for energy metabolism.
Even smarter
Outside of blackberry season, you can use frozen berries. For more variation, flavor the semolina with some freshly grated lemon peel or a few drops of almond oil.