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Healthy Exchanges

A Guide to Posting in Your SparkTeam Forum

  FORUM:   Recipes
TOPIC:   Blueberry Rice Supreme 

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Posts: 1,152
7/4/08 1:40 P

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Blueberry Rice Supreme

1 package Jello Sugar Free Fat Free Instant Pudding, vanilla
2/3 cup nonfat dry milk powder
1 1/2 cups water
3/4 cup Cool Whip Free
1 teaspoon coconut extract
1 1/2 cups cooked rice -- cold
3 tablespoons chopped pecans -- 3/4 oz.
1 1/2 cups fresh blueberries
2 tablespoons flaked coconut

HINT: 1 cup uncooked rice usually cooks to about 1 1/2 cups.

-In a large bowl, combine dry pudding, mix, dry milk powder, and water.
-Mix well using a wire whisk. Blend in Cool Whip Free and coconut extract.
-Add rice and pecans. Mix well to combine. Gently stir in blueberries.
-Evenly spoon mixture into 6 dessert dishes. Top each with 1 teaspoon coconut.
-Refrigerate for at least 30 minutes.
-Serves 6.

Each serving equals:
HE: 1/2 Brd, 1/2 Fat, 1/3 Fruit, 1/3 Milk, 1/4 Slider, 17 Opt. Cal.
3.1 Points
151 cal, 3 g fat, 1 g fiber,
4 g prot, 27 g carb, 273 mg sod, 99 mg calc

DIABETIC: 1 1/2 Starch/Carbohydrate, 1/2 Fat

Jo Anna Lund's "Dessert Every Night!, p. 99"

Per Serving: 178 Calories; 4g Fat (22.2% calories from fat); 4g Protein;
30g Carbohydrate; 2g Dietary Fiber; 1mg Cholesterol; 276mg Sodium.
1 Grain(Starch); 0 Lean Meat; 1/2 Fruit; 1/2 Non-Fat Milk;
1 Fat; 1/2 Other Carbohydrates.

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