Low Fat Traditional Rice Payasam
Indulge guilt-free in the creamy sweetness of Low Fat Traditional Rice Payasam, a lighter take on the beloved South Indian dessert. This low-calorie version combines short-grain white rice simmered in low-fat milk for a luscious base, delicately sweetened with jaggery or coconut sugar for an authentic and wholesome flavor. Enhanced with warm spices like cardamom and garnished with toasted cashews and plump raisins, this recipe balances tradition with a health-conscious twist. Perfect for festive occasions or simple celebrations, this easy-to-make dessert can be served warm or chilled, pleasing both comfort food lovers and health enthusiasts alike.
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Recipe Information
Ingredients
- 0.5 cups Short-grain white rice (e.g., Sona Masoori or Basmati)
- 4 cups Low-fat milk
- 2 cups Water
- 0.5 cups Jaggery (or substitute with coconut sugar)
- 0.5 teaspoons Cardamom powder
- 2 tablespoons Cashews
- 2 tablespoons Raisins
- 1 teaspoons Ghee (optional, for low-fat version use sparingly)
Instructions
Rinse the rice thoroughly under running water until the water runs clear. This helps remove excess starch and ensures a creamy consistency.
In a deep pan or pot, bring 2 cups of water to a boil. Add the rinsed rice and cook on medium heat until the rice is soft and tender. Stir occasionally to prevent sticking.
Once the rice is cooked, reduce the heat to low and add the low-fat milk. Stir well, scraping the sides and bottom of the pan to mix in any rice starch.
Allow the mixture to simmer for 20-25 minutes on low heat. Stir frequently to prevent the milk from scalding and to avoid rice clumps from forming.
While the payasam simmers, dissolve the jaggery in 1/4 cup of warm water. Strain the mixture to remove any impurities and set it aside.
Once the milk thickens and the rice is fully cooked, add the jaggery syrup to the pot. Stir well to combine. Simmer for 5 more minutes to let the flavors meld, but do not overheat as jaggery can curdle the milk.
Sprinkle the cardamom powder into the payasam and mix well.
Optional: In a small pan, heat 1 teaspoon of ghee and lightly toast the cashews until golden brown. Add the raisins and sauté until they puff up. Add this mixture to the payasam for added flavor.
Serve warm or chilled, garnished with additional cashews or raisins if desired.
Nutrition Facts
Calories |
1314 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 32.8 g | 42% | |
| Saturated Fat | 16.5 g | 82% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 89 mg | 30% | |
| Sodium | 544 mg | 24% | |
| Total Carbohydrate | 224.2 g | 82% | |
| Dietary Fiber | 2.5 g | 9% | |
| Total Sugars | 184.9 g | ||
| Protein | 38.7 g | 77% | |
| Vitamin D | 10.1 mcg | 50% | |
| Calcium | 1369 mg | 105% | |
| Iron | 15.6 mg | 87% | |
| Potassium | 1673 mg | 36% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
