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Nutritional information per serving (1/2 cup): 163 calories, 18 percent fat (3 grams), 70 percent carbohydrate, 12 percent protein, 42 milligrams calcium, 1 milligram iron, 8 micrograms folic acid.
Old-Fashioned Rice Pudding
A little bite of this rich and creamy pudding goes a long way.
1 1/2 cups water
1/2 cup short grain rice (such as Arborio)
Nonstick cooking spray
2 egg whites
1 1/2 cups evaporated skim milk
1/2 cup sugar
2 teaspoons vanilla extract
1/4 teaspoon salt
1/4 teaspoon nutmeg
1/2 cup raisins
In a medium saucepan, bring water and rice to a boil. Reduce heat and simmer, partially covered, for 15 minutes (rice will be slightly wet). Heat oven to 325°. Lightly coat a 2-quart casserole with cooking spray. Whisk together egg whites and evaporated milk in a bowl. Blend in remaining ingredients. Add rice. Pour into prepared casserole and bake for 50 minutes, or until pudding barely wobbles in center. Let rest 10 minutes before serving.
Nutritional information per serving (1/2 cup): 166 calories, 1 percent fat (.2 grams), 85 percent carbohydrate, 14 percent protein, 144 milligrams calcium, .8 milligrams iron, 6 micrograms folic acid.