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Lite Fare Recipes

Rice pudding
Rice pudding

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December 13, 2010

Try these nutritious treats for anything from a lite breakfast to a late-night snack.

Rice Pudding
Servings: 7
Serving Size: 1/3 cup

1/2 cup brown rice
1 cup water
1 whole clove
1 cinnamon stick
1/2 cup evaporated milk
1 2/3 cup skim milk
2-3 tablespoons sugar (to taste)
1/4-1/2 teaspoon ground cinnamon (to taste)

Cook rice in water in a sauce pan on low heat with the cinnamon stick and whole clove in the water. When rice is done, add both milks and bring to a simmer on low heat, stirring constantly. Continue to cook until the mixture reaches desired consistency; the rice will break down and the liquid will start to thicken. Remove the cinnamon stick and clove, and add the sugar and ground cinnamon to taste just before serving. Serve immediately or refrigerate to serve cold later.

Nutrition Analysis per Serving:
Calories: 110
Fat: 1.5g
Carbohydrate: 20g
Protein: 4g
Sodium: 50g

Whole-Wheat Pecan Muffins
Servings: 4
Serving Size:1 muffin

1/3 cup whole-wheat flour
2 tablespoons all-purpose flour
2 tablespoons stone-ground yellow cornmeal
1/2 teaspoon baking powder
1/8 teaspoon baking soda
1/8 teaspoon salt
6 tablespoons low-fat buttermilk
2 tablespoons packed brown sugar
2 teaspoons butter, melted
1/3 teaspoon almond extract
1 large egg white
Cooking spray
2 tablespoons chopped pecans


Preheat the oven to 375°F.
In a medium bowl, combine flours, cornmeal, baking soda, baking powder and salt and stir until evenly blended. In a separate bowl, combine the buttermilk, sugar, melted butter, almond extract, and egg white and stir well with a whisk. Add the buttermilk mixture to the flour blend and stir until all of the flour is moistened. Do not over-mix.
Spoon the batter into 4 muffin cups coated with cooking spray or lined with paper muffin cups. Sprinkle with nuts and bake at 375°F for 20 minutes or until muffins spring back when touched lightly in the center. Remove from pans immediately.

Nutritional Analysis per Serving:
Calories: 145
Fat: 5 g
Carbohydrate: 22 g
Protein: 4 g

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