Creamy Yogurt Rice Pudding
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.
(Percentage of daily recommendation)
| Calorie | 428 cal. | (20 %) | ||
| Protein | 11 g | (11 %) | ||
| Fat | 6 g | (5 %) | ||
| Carbohydrates | 78 g | (52 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 6.5 g | (22 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 3.9 mg | (33 %) | ||
| Vitamin K | 16.6 μg | (28 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 5.2 mg | (43 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 68 μg | (23 %) | ||
| Pantothenic acid | 1.6 mg | (27 %) | ||
| Biotin | 11.7 μg | (26 %) | ||
| Vitamin B₁₂ | 0.4 μg | (13 %) | ||
| Vitamin C | 95 mg | (100 %) | ||
| Potassium | 870 mg | (22 %) | ||
| Calcium | 225 mg | (23 %) | ||
| Magnesium | 103 mg | (34 %) | ||
| Iron | 3.3 mg | (22 %) | ||
| Iodine | 15 μg | (8 %) | ||
| Zinc | 2.1 mg | (26 %) | ||
| Saturated fatty acids | 1.5 g | |||
| Uric acid | 106 mg | |||
| Cholesterol | 5 mg | |||
| Complete sugar | 56 g |
Ingredients
- Ingredients
- 4 ozs Basmati rice
- 2 Oranges (about 400 grams)
- 7 ozs Yogurt (low-fat)
- 1 tsp honey
- 1 small Apple (about 4 ounces)
- 1 small Banana
- 1 Kiwi
- 1 Tbsp Sunflower seed
Preparation steps
Boil rice with approximately 3/4 cup water in a pot, covered, for about 10 minutes. Allow to cool.
Meanwhile, squeeze juice from 1 orange into a bowl. Mix in yogurt and honey.
Peel other orange, removing all the bitter white pith.
Working over bowl with yogurt mixture to catch the juices, cut between membranes to remove whole orange segments.
Rinse and dry apples, then quarter and remove seeds. Peel banana and kiwi. Cut fruit into cubes and mix together.
Toast sunflower seeds in a dry skillet.
Stir rice with yogurt mixture. Divide fruit salad and yogurt-rice mixture among plates, sprinkle with sunflower seeds and serve.