AIS Sports Nutrition

Golden syrup dumplings

Note: Take care when serving as the syrup will be extremely hot

1½ cups self-raising flour
2 teaspoons margarine
1 egg, lightly beaten
1/3 cup milk

600 ml carton low-fat prepared custard

Sauce:
2 cups water
1 cup caster sugar
1/3 cup golden syrup

Sift flour into a large bowl. Add margarine and rub in using fingertips, until mixture resembles fine breadcrumbs. Make a well in the centre. In a small jug, lightly beat egg and milk. Add to flour mixture, and mix using a butter knife until evenly moistened. Gather dough together gently. Pinch off portions and roll into walnut-sized balls (make 18 in total). Set aside. To make sauce, combine water, sugar and syrup in a wide saucepan and stir over medium heat without boiling until sugar dissolves. Increase heat to medium-high; bring to the boil. Add dumplings, cook for 8 minutes, until increased in size and cooked through and syrup is reduced and thickened slightly. Serve dumplings drizzled with syrup and custard. 

 

ANALYSIS per serve 
4
6
Energy kJ (Cal)
2617 (625)
1745 (417)
Carbohydrate (g)
134
89
Protein (g)
13
9
Fat (g)
5
4
Calcium

Preparation time: 10 minutes
Cooking time: 10 minutes
Serves: 4-6
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