Recipe: Orange and Almond Puddings

Serves 4 – each serving contains ½ serve of fruit

 

Ingredients

2 teaspoons salt-reduced margarine spread, melted

2 eggs, separated

2 tablespoons caster sugar

2 tablespoons slivered almonds, finely chopped

1 tablespoon fine polenta

2 teaspoons maize cornflour

1 medium orange, zest finely grated and juiced

1 tablespoon buttermilk

2 gold kiwi fruit, peeled

2 green kiwi fruit, peeled

1 tablespoon slivered almonds, toasted

2 teaspoon pure icing sugar, sifted

 


Directions

  1. Preheat oven to a moderate 180oC temperature.
  2. Brush 4 x 150ml capacity ovenproof ramekins with melted margarine spread.
  3. Place egg yolks and sugar in a bowl and mix with electric beaters until light and creamy – about 3 minutes.
  4. Add almonds, polenta, cornflour, orange zest and 2 tablespoons of orange juice and buttermilk and beat on low speed until just combined.
  5. Wash and dry beaters thoroughly, then whisk the egg whites in a bowl until soft peaks form. Gently fold the egg whites into orange mixture.
  6. Spoon mixture evenly into prepared ramekins – to just three quarters full – and put them on a baking tray. Bake for 10 minutes or until well risen and set.
  7. Meanwhile, slice or dice the kiwi fruit and combine with the remaining orange juice.
  8. To serve, sprinkle the puddings with almonds and icing sugar and serve immediately with the kiwi fruit salad. Puddings collapsing on standing is normal.

Per serve:

815 kilojoules (195 calories)

6g of protein

8g total fat (1g saturated fat)

Medium GI

25g total carbohydrate

3g of fibre

45mg of sodium

 

HEALTH BEAT


Kiwi fruit has a low GI and is a source of several heart-friendly nutrients such as vitamin C, potassium, 
vitamin E, folate and fibre and has blood-thinning properties.