Healthy recipe for people with diabetes. Low GI Recipe
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Healthy vegetarian recipe (the recipe may contain dairy or eggs only).
This is a baked pudding, but without all the fat of a regular pudding. It's creamy, slightly spicy with the saffron and really rich in flavours.
Ingredients
- 500g mango flesh (apricots can be substituted)
- 100ml skimmed milk (rice, coconut, almond, walnut or soy milk)
- 100ml plain organic yoghurt (coconut, soy, milk)
- 2 cups jasmine rice
- 2 Tspn rose water
- 1/2 Tspn raw sugar
- 1/4 Tspn saffron
- Mint leaves
Method
- Boil the milk in a large pot over medium heat.
- Leave the milk to cool a little.
- Puree the mango flesh until it is soft.
- Add the warm milk to the mango puree, together with the yoghurt, sugar, rosewater and saffron. Set aside.
- Boil the jasmine rice in a small amount of water until the rice is slightly softened.
- Drain the rice.
- In a casserole dish, add a layer of the boiled rice, cover with a layer of the mango puree, another layer of the rice and top with a layer of the mango puree.
- Cook in an oven preheated to 150C (400F) for about 40 minutes, or until set.
- Serve with some mint leaves scattered on top.
This recipe can be served either hot or cold.
AdvertisementNutrition Information | Amount | % Daily Value |
---|---|---|
Calories | 285 | 14.3% |
Calories from fat | 4 | 1.4% |
Total fat | 0.5 g | 0% |
Saturated fat | 0 g | 0% |
Cholesterol | 1 mg | 0% |
Sodium | 14 mg | 0.6% |
Carbohydrate | 64.4 g | 28.2% |
Dietary fibre | 4.2 g | 14.0% |
Sugars | 13.8 g | n/a% |
Protein | 5.8 g | 3.9% |
These are approximate values.
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