AIS Sports Nutrition

Creamed rice with spiced apples

1 cup arborio rice
½ cup caster sugar
3 cups CARNATION Light & Creamy Evaporated Milk
4 red apples, cored and cut into wedges
1 cinnamon stick
pinch saffron threads (optional)
¼ cup brown sugar
1 cup apple juice

Place rice and 2 cups water in a saucepan, bring to the boil, without stirring, and cook over medium heat for 5 minutes or until most of water is absorbed. Add caster sugar and milk and bring to the boil. Reduce heat to low and simmer for 20 minutes, stirring occasionally to prevent sticking, until rice is soft. Meanwhile, place remaining ingredients in a saucepan and stir over low heat until brown sugar dissolves. Bring to the boil, reduce heat to low and simmer, covered, for 5-10 minutes or until apples are just soft. Remove cinnamon stick. Serve rice topped with apples and cooking liquid.

 

ANALYSIS per serve 
High Fuel
4
Low Fuel
6
Energy (kJ)
2392
1595
Carbohydrate (g)
122 
81 
Protein (g)
19
13 
Fat (g)
1
<1
Calcium

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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