Energizing Breakfast

Brown Rice Cereal with Mango

and Cardamom
4.454545
Average: 4.5 (11 votes)
(11 votes)
Brown Rice Cereal with Mango

Brown Rice Cereal with Mango - For those who like something sweet in the morning

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Health Score:
8,4 / 10
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 1 hr 10 min.
Ready in
Calories:
269
calories
Calories

Healthy, because

Even smarter

Nutritional values

Whole grain rice, also known as natural rice, provides many important vitamins, minerals and trace elements. Whole grain rice also has more fiber than white rice.

Add fresh fruit to the porridge for an extra source of vitamins!

1 serving contains
(Percentage of daily recommendation)
Calorie269 kcal(13 %)
Protein7 g(7 %)
Fat4 g(3 %)
Carbohydrates49 g(33 %)
Sugar added2 g(8 %)
Roughage2.5 g(8 %)
Vitamin A0.2 mg(25 %)
Vitamin D0 μg(0 %)
Vitamin E0.9 mg(8 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.3 mg(27 %)
Niacin4.2 mg(35 %)
Vitamin B₆0.4 mg(29 %)
Folate29 μg(10 %)
Pantothenic acid1.2 mg(20 %)
Biotin10.8 μg(24 %)
Vitamin B₁₂0.6 μg(20 %)
Vitamin C18 mg(19 %)
Potassium400 mg(10 %)
Calcium153 mg(15 %)
Magnesium98 mg(33 %)
Iron1.5 mg(10 %)
Iodine11 μg(6 %)
Zinc1.2 mg(15 %)
Saturated fatty acids2.5 g
Uric acid70 mg
Cholesterol7 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
6 ounces Brown rice
1 ounce dried Mangoes
2 tablespoons Banana chip
2 cups
2 sprigs Lemon balm
1 tablespoon Maple syrup
1 pinch ground Cardamom
1 teaspoon ground cinnamon
1 tablespoon Coconut flakes
How healthy are the main ingredients?
MangoMaple syrupcinnamon
Preparation

Kitchen utensils

1 Pot (with lid), 1 Measuring cups, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Teaspoon, 1 Wooden spoon, 1 Lid

Preparation steps

1.
Brown Rice Cereal with Mango preparation step 1

Bring 2 cups of water to a boil in a pot and add the rice. Return to a boil, cover and cook over low heat until grains are tender and the water has been absorbed. (Rice can be prepared the day before and refrigerated, covered.)

2.
Brown Rice Cereal with Mango preparation step 2

Cut the dried mango into small pieces.

3.
Brown Rice Cereal with Mango preparation step 3

Coarsely chop the banana chips.

4.
Brown Rice Cereal with Mango preparation step 4

Add the milk to the cooked rice and bring to a boil. Cook over medium heat until creamy, stirring constantly, 5-6 minutes. Rinse the lemon balm, pat dry and pluck leaves.

5.
Brown Rice Cereal with Mango preparation step 5

Stir the mango, maple syrup, cardamom and cinnamon into the rice mixture. Cook over low heat, stirring, until heated through, about 3 minutes more. Pour porridge into bowls. Sprinkle with coconut and banana chips, garnish with lemon balm and serve.