Ingredients:
- 1 egg
- 3 egg whites (or sub 3/4 cup fat free egg substitute)
- 1 scoop unflavored protein powder (any whey, unjury is good, too)
Directions:
- Combine sugar or Splenda with the milk and salt in a saucepan over medium-high heat; bring to a simmer and then reduce heat to low.
- Place eggs or egg substitute in a bowl and add 1/2 cup of the warmed milk mixture to the eggs; beat to combine. Pour egg mixture slowly into the milk on the stove and stir constantly until the mixture is the consistency of pancake batter, approximately 8-10 minutes. Remove from heat, strain through a sieve to remove any scrambled egg bits that may have formed, then whisk in the protein powder.
- Stir in the zest and rice, and cook for about 5 minutes to warm through. Remove from the heat and divide evenly among four bowls. Makes four 1 1/2 cup portions.
- Tips: Make sure the rice is pretty soft when it is cooked; I usually make my rice a little al dente (firm) and for rice pudding it didn't work . Good flavor, weird texture. The pudding tastes best topped with 1/2 cup of fruit such as blueberries, strawberries, bananas - get creative!
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 207.67 Kcal (869 kJ) | ||
| Calories from fat | 18.68 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.08g | 3% | |
|---|---|---|---|
| Cholesterol | 43.37mg | 14% | |
| Sodium | 258.52mg | 11% | |
| Potassium | 288.73mg | 6% | |
| Total Carbs | 36.41g | 12% | |
| Sugars | 13.72g | 55% | |
| Dietary Fiber | 1.95g | 8% | |
| Protein | 10.75g | 22% | |
| Iron | 0.2mg | 1% | |
| Calcium | 167.3mg | 17% | |
| Amount Per 100 g | |||
| Calories | 78.05 Kcal (327 kJ) | ||
| Calories from fat | 7.02 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0.78g | 3% | |
|---|---|---|---|
| Cholesterol | 16.3mg | 14% | |
| Sodium | 97.16mg | 11% | |
| Potassium | 108.51mg | 6% | |
| Total Carbs | 13.68g | 12% | |
| Sugars | 5.16g | 55% | |
| Dietary Fiber | 0.73g | 8% | |
| Protein | 4.04g | 22% | |
| Iron | 0.1mg | 1% | |
| Calcium | 62.9mg | 17% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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