Greek · Dessert
Rizogalo Protein Rice Pudding
A protein-boosted take on Greek rizogalo, the classic rice-and-milk pudding scented with cinnamon and lemon. This version folds whey isolate into the custard base and tops each pot with fresh raspberries, keeping the comforting rice pudding identity while hitting a much higher protein and fibre floor than the traditional dish.
$1
10 minsPrep
16 minsCook
146 minsTotal
MediumLevel
Nutrition per serving
182Calories
15.2gProtein
1.9gFat
26.5gCarbs
11.6gSugar
1.8gFiber
96mgSodium
58mgChol
0.6gSat Fat
269mgPotassium
225mgCalcium
0.8mgIron
0.9mcgVitamin B12
7.1mgVitamin C
0gPolyol
0gAllulose
0gAlcohol
Goes well with
Riesling Wine
local
Greek Coffee (Elliniko)
international
vegetarian
gluten-free
sweet-spot
Instructions
1
Combine the cooked white rice and skim milk in a saucepan and bring to a gentle simmer over medium heat, stirring often so the rice does not catch on the bottom.
2
Simmer uncovered for 12-15 minutes, stirring frequently, until the mixture has reduced by roughly a third and thickened slightly.
3
In a small bowl, whisk the cornstarch with 2 tablespoons of the hot milk mixture until smooth, then whisk this slurry back into the pan along with the sugar.
4
In the same small bowl, temper the egg yolk by whisking in a few tablespoons of the hot rice mixture, then stir the tempered yolk back into the pan.
5
Cook for a further 2-3 minutes over low heat, stirring constantly, until the pudding coats the back of a spoon and no raw starch taste remains; remove from the heat.
6
Let the pudding cool for 5 minutes off the heat, then whisk in the whey protein isolate and lemon zest until fully smooth with no clumps.
7
Divide the pudding evenly between 2 pots (180ml / 6 fl oz each) and let cool to room temperature.
8
Chill the pots for at least 2 hours, or until fully set.
9
Just before serving, top each pot with halved raspberries and a dusting of ground cinnamon.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 2.5 oz70g cooked white rice cooked
- 9.2 oz260g skim milk
- 0.7 oz20g vanilla or unflavoured whey protein isolate
- 5/85/8 egg yolks, beaten (10g)
- 0.2 oz6g cornstarch
- 0.3 oz8g sugar white
- 0 oz1g cinnamon ground
- 1.4 oz40g halved raspberry
- 0.1 oz2g zested lemon
