AIS Sports Nutrition

Lemon self-saucing pudding

Tips: Serve immediately — if you allow the pudding to stand, the sauce will be absorbed back in to the cake. You can substitute the lemon with orange or lime, or try a combination of all three citrus fruits

1 cup self-raising flour
¾ cup caster sugar
1 egg
40 g butter, melted
½ cup skim milk
grated rind and juice of 2 lemons
1 tbs cornflour
1 tbs custard powder
icing sugar, to serve
PETERS Light & Creamy Ice-cream or NESTLÉ All Natural 99% Fat Free Vanilla Yoghurt, to serve (optional)

Preheat oven to 180°C (350°F). Combine flour and ¼ cup of the caster sugar in a bowl. Add egg, butter, milk and lemon rind and beat to combine. Pour into a 6-cup capacity ovenproof dish. Combine cornflour, custard powder and the remaining ½ cup of caster sugar and sprinkle over top of pudding. Combine lemon juice with 1½ cups boiling water an pour over pudding. Bake pudding for 30-40 minutes or until puffed and golden. Dust with sifted icing sugar and serve with ice-cream or yoghurt, if desired.

 

ANALYSIS per serve 
High Fuel
4
Low Fuel
6
Energy (kJ)
1649 
1099
Carbohydrate (g)
71 
47
Protein (g)
Fat (g)
10

Serves: 4-6

Athletes with high fuel needs (e.g. endurance athletes, athletes who are growing, athletes aiming to increase muscle mass) require extra carbohydrate-based ingredients and a larger serve size

Athletes with low fuel needs (e.g. skill-based athletes, athletes trying to reduce body fat) need to opt for a smaller serve size 

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