Baking time: 1 hour 15 minutesMake this on a weekend afternoon or some evening while you’re doing other activities. It takes only a few minutes to assemble and then requires no attention as it bakes and cools. Enjoy it for breakfast or snacks all through the week.
Preparation time: 8 minutes Baking time: 1 hour 15 minutes
2 cans (12 ounces each) evaporated fat-free milk
3 tablespoons raisins
1 tablespoon ground flaxseed
½ teaspoon cinnamon
1 egg
2 teaspoons vanilla extract
½ cup regular brown rice
8 teaspoons brown sugar or honey
1. Preheat the oven to 325°F. Lightly coat an 8" × 8" baking dish with canola oil spray. Heat the milk in a small saucepan for about 3 minutes, or until hot but not boiling.
2. In a spice grinder or small food processor fitted with a metal blade, combine the raisins, flaxseed, and cinnamon. Process for about 2 minutes, or until the raisins are finely chopped. Place in the baking dish.
3. In a mixing bowl, beat the egg with a fork. Add about ½ cup of the milk, beating constantly, to warm the egg. Add the remaining milk and the vanilla. Stir to mix. Pour into the baking dish. Add the rice. Stir with a fork. Cover with aluminum foil.
4. Bake for 1 hour and 15 minutes. Turn off the heat. Let stand in the oven for 30 minutes. Serve right away or cool to room temperature before refrigerating. Serve cold or warm garnished with 1 teaspoon brown sugar or honey.
MAKES 8 SERVINGS
Per serving: 160 calories, 28 g carbohydrate, 7 g protein, 2 g fat, 0 g saturated fat, 25 mg cholesterol, 120 mg sodium, 1 g fiber
Carbohydrate Choices: 2
Dietary Exchanges: 1 starch, 1 milk
NOW YOU KNOW
When going for flaxseed, select the ground seeds, which make the nutrients more accessible. Keep a bag of nutritious ground flaxseed in your refrigerator. Adding just a tablespoon or two to baked goods or hot cereal will increase your intake of omega-3 fatty acids and fiber. Ground flaxseed is sold in natural food stores and many supermarkets.