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Cholesterol: Food, Facts and Recipes
by Juliette Kellow & Sara Lewis
Make full use of the oven when you are cooking a casserole and cook this quick-to-prepare, pantry dessert on the shelf below.
Preparation time: 10 minutes
Cooking time: 1 3/4hours
Serves 4


• 2/3 cup pudding or short grain rice
• 2 tablespoons superfine sugar
• grated zest of 1 lemon
• 2 1/2 cups skim milk
• little grated nutmeg

Roast apricots:
• 6 fresh apricots, halved and pitted
• juice of 1 lemon
• 4 cardamom pods
• 1 tablespoon superfine sugar

Put the rice and sugar into a 5 cup pie dish, add the sugar and lemon zest and pour over the milk. Sprinkle the top with a little grated nutmeg.

2. Bake in a preheated oven, 325°F, for 1 3/4 hours or until the top is golden and the rice is tender. If the rice is very runny, let the pudding stand at room temperature for 10 minutes before serving.

3. About 20 minutes before the end of cooking put the apricots, cut side up, into a shallow ovenproof dish and drizzle over the lemon juice. Crush the cardamom pods and add the black seeds and pods to the pit cavities. Sprinkle with sugar and roast on the oven shelf above the pudding for 10-15 minutes until heated through and just beginning to soften.

4. Spoon the rice pudding into bowls and add the apricots to the side.

Nutritional tip:
Using short grain brown rice will increase fiber levels, helping to fill you up so you're not tempted to munch on fatty and sugary snacks later in the day.

Nutritional values:
Kcals191; fat 1.1 g; saturates 0.3 g; sugars 27.3 g; salt 0.2 g



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