Indian · Dessert
Sweet Saffron Rice Pudding
A protein-boosted take on classic Indian saffron rice kheer, thickened with cooked rice and cornstarch, enriched with Greek yogurt, and fortified with whey protein isolate for a dessert that eats like the real thing but carries a serious protein payload. Saffron and cardamom keep the flavour unmistakably authentic, while skim milk and yogurt replace the traditional full-fat milk reduction to keep fat in check.
$3
15 minsPrep
10 minsCook
145 minsTotal
EasyLevel
Nutrition per serving
174Calories
15.9gProtein
4.6gFat
18gCarbs
7.4gSugar
1gFiber
70mgSodium
5mgChol
1gSat Fat
184mgPotassium
141mgCalcium
0.7mgIron
0.4mcgVitamin B12
0.7mgVitamin C
0gPolyol
0gAllulose
0gAlcohol
Goes well with
Moscato d'Asti
local
Lassi (Sweetened Yogurt Drink)
international
vegetarian
gluten-free
sweet-spot
Instructions
1
Soak the saffron threads in 1 tsp warm milk and set aside to bloom its colour and aroma.
2
In a saucepan, combine the cooked rice, skim milk, and ground cardamom over low-medium heat, stirring frequently so the rice doesn't catch on the bottom.
3
Simmer gently for 8-10 minutes until the rice softens further and the milk reduces slightly, thickening around the grains.
4
Whisk the cornstarch with a splash of cold water to form a slurry, then stir into the pudding to help it set.
5
Remove from heat and let cool for 3-4 minutes, then whisk in the greek yogurt, sugar, and the bloomed saffron milk until fully smooth.
6
Once the mixture is just warm (not hot, to protect the protein powder's texture), whisk in the whey protein isolate until no lumps remain.
7
Divide the mixture evenly between 2 ramekins (180ml each) and smooth the tops.
8
Cover and chill for at least 2 hours, or until fully set.
9
Just before serving, scatter the chopped pistachio and slivered almond over the top of each ramekin.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 1.8 oz50g cooked, cooled white rice cooked
- 2.8 oz80g skim milk
- 1.4 oz40g greek yogurt
- 0.8 oz24g vanilla or unflavoured whey protein isolate
- 0 oz0.1g soaked in 1 tsp warm milk saffron
- 0 oz0.5g ground cardamom
- 0.3 oz8g sugar white
- 0.1 oz4g slurry cornstarch
- 0.3 oz8g chopped pistachio
- 0.2 oz6g slivered almond
