Serves: 4
Prep: 5 minutes Cook: 30 minutesOne of the yummy dishes my mother cooked for us as children, and now for her Grandchildren, is the traditional Greek rice pudding, known as Rizogalo.
Not only is this dish simple to make and tastes yummy, it can be nutritious (high in protein and calcium), served as a snack or as a dessert, for children and adults alike, but it can also be modified to suit the low FODMAP diet. You can also create your own version by using a number of different toppings – it doesn’t need to have the traditional Greek topping of cinnamon and walnuts. ENJOY!
| ingredients |
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Lactose-free milk |
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Rice (arborio, white or basmati) |
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1 1⅓ tbsp sugar |
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Topping suggestions; Ground cinnamon, walnuts, maple syrup, grated dark chocolate, blueberries, strawberries, banana, passionfruit... |
Pour milk into a medium-large sized saucepan.
Place saucepan onto a stove top and allow lactose-free milk to almost reach boiling point. Then reduce the heat, add in the rice and allow to simmer.
Add in 1 Tbsp of raw sugar to the milk-rice mixture and stir through. Continue stirring frequently for approximately 20 minutes until the rice is tender and the mixture has thickened to your liking. If mixture is too thick you can add more milk. If mixture is too runny continue cooking – it will thicken up.
Keep stirring frequently so that the milk doesn’t burn and to avoid rice pudding sticking to the bottom.
Once cooked, remove rice pudding from saucepan.
Serve it hot or cold with your choice of toppings such as cinnamon, grated dark chocolate, maple syrup, blueberries and strawberries, banana and passionfruit, or add some orange or lemon zest during cooking for a citrus version
| Nutrition Information (per serve) | |
|---|---|
| Energy | 1155 Kj / 276 cal |
| Protein | 10.00g |
| Carbohydrates | 40.20g |
| Sugar | 20.50g |
| Total Fat | 9.00g |
| Saturated Fat | 5.50g |
| Fibre | 0.10g |
