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Make this fruited rice pudding ahead of time, refrigerate and serve cold. Or serve this dessert warm, right from the oven.

Serves 8

Make this fruited rice pudding ahead of time, refrigerate and serve cold. Or serve this dessert warm, right from the oven.

To make this plant based, use a milk substitute.

In a medium saucepan, bring 2 cups of water to a boil. Add the rice and cook for about 10 minutes. Pour into a colander, drain thoroughly and set the cooked rice aside.

In the same saucepan, add the evaporated milk and brown sugar. Cook until hot. Add the cooked rice, lemon zest and vanilla extract. Simmer over low heat until the mixture is thick and the rice is tender, about 30 minutes. Remove from the heat and cool.

In a small bowl, whisk together the egg whites. Pour into the rice mixture. Add the pineapple, raisins and apricots. Stir until well blended.

Heat the oven to 325 F. Lightly coat a baking dish with cooking spray. Spoon the pudding and fruit mixture into the baking dish. Bake until the pudding is set, for about 20 minutes. Serve warm or cold.

• 2 cups water
• 1 cup long-grain brown rice
• 4 cups fat-free evaporated milk
• 1/2 cup brown sugar
• 1/2 teaspoon lemon zest
• 1 teaspoon vanilla extract
• 6 egg whites
• 1/4 cup crushed pineapple
• 1/4 cup raisins
• 1/4 cup dried apricots, chopped

DASH Eating Plan Servings

Diabetes Meal Plan Choices

Mayo Clinic Healthy Weight Pyramid Servings

Nutritional analysis per serving