Flavorful Diet Breakfast

Creamy Yogurt Rice Pudding

with Fresh Fruit Salad
4.5
Average: 4.5 (6 votes)
(6 votes)
Creamy Yogurt Rice Pudding

Creamy Yogurt Rice Pudding - A refreshing alternative to classic rice pudding

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Health Score:
8,5 / 10
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
428
calories
Calories

Healthy, because

Even smarter

Nutritional values

Around 40 percent of the daily potassium requirement can be spooned away in the most delicious way. Rice and banana contain considerable amounts of the mineral that supports the heart and muscles in their work. The rich vitamin C kick from fruit salad is also not to be scoffed at.

Need a little less fat? Then use skimmed milk yogurt with a fat content of 0.1 or 0.3 percent.

1 serving contains
(Percentage of daily recommendation)
Calorie428 kcal(20 %)
Protein11 g(11 %)
Fat6 g(5 %)
Carbohydrates78 g(52 %)
Sugar added2 g(8 %)
Roughage6.5 g(22 %)
Vitamin A0.1 mg(13 %)
Vitamin D0 μg(0 %)
Vitamin E3.9 mg(33 %)
Vitamin B₁0.5 mg(50 %)
Vitamin B₂0.3 mg(27 %)
Niacin5.2 mg(43 %)
Vitamin B₆0.5 mg(36 %)
Folate68 μg(23 %)
Pantothenic acid1.6 mg(27 %)
Biotin11.7 μg(26 %)
Vitamin B₁₂0.4 μg(13 %)
Vitamin C95 mg(100 %)
Potassium870 mg(22 %)
Calcium225 mg(23 %)
Magnesium103 mg(34 %)
Iron3.3 mg(22 %)
Iodine15 μg(8 %)
Zinc2.1 mg(26 %)
Saturated fatty acids1.5 g
Uric acid106 mg
Cholesterol5 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
4 ounces Basmati rice
2 Oranges (about 400 grams)
7 ounces Yogurt (low-fat)
1 teaspoon honey
1 small Apple (about 4 ounces)
1 small Banana
1 Kiwi
1 tablespoon Sunflower seed
How healthy are the main ingredients?
Basmati riceSunflower seedhoneyOrangeAppleBanana
Preparation

Kitchen utensils

1 Pot (with lid), 2 Bowls, 1 Whisk, 1 Skillet, 1 Citrus juicer, 1 Tablespoon, 1 Teaspoon, 1 Cutting board, 1 Large knife, 1 Measuring cups

Preparation steps

1.
Creamy Yogurt Rice Pudding preparation step 1

Boil rice with approximately 3/4 cup water in a pot, covered, for about 10 minutes. Allow to cool.

2.
Creamy Yogurt Rice Pudding preparation step 2

Meanwhile, squeeze juice from 1 orange into a bowl. Mix in yogurt and honey.

3.
Creamy Yogurt Rice Pudding preparation step 3

Peel other orange, removing all the bitter white pith. 

4.
Creamy Yogurt Rice Pudding preparation step 4

Working over bowl with yogurt mixture to catch the juices, cut between membranes to remove whole orange segments. 

5.
Creamy Yogurt Rice Pudding preparation step 5

Rinse and dry apples, then quarter and remove seeds. Peel banana and kiwi. Cut fruit into cubes and mix together.

6.
Creamy Yogurt Rice Pudding preparation step 6

Toast sunflower seeds in a dry skillet. 

7.
Creamy Yogurt Rice Pudding preparation step 7

Stir rice with yogurt mixture. Divide fruit salad and yogurt-rice mixture among plates, sprinkle with sunflower seeds and serve.

Comments

 
I love Eatsmarter! This is a great dessert that can be done in less than an hour? Count me in!