Dessert Options
Protein Phirni
Creamy, cardamom-scented rice phirni with whey stirred in and a fraction of the usual sugar. Set it in small bowls and you have dessert for four days.
175
kcal
11g
protein
21g
carbs
5g
fat
Per serving · makes 4 · 30 minutes
Ingredients
- •500 ml toned milk
- •40 g rice, soaked 30 minutes and ground to a coarse paste
- •1 scoop (30 g) vanilla whey protein
- •25 g jaggery powder or sugar
- •10 g pistachios, slivered
- •3 cardamom pods, crushed, and a pinch of saffron
Method
- 1.Bring the milk to a boil with the saffron and cardamom.
- 2.Stir in the rice paste and cook on low, stirring all the time, for 12 to 15 minutes until thick and creamy.
- 3.Take it off the heat, stir in the jaggery and let it cool for 10 minutes.
- 4.Whisk the whey with 2 tbsp of the warm phirni until smooth, then stir it back into the pot.
- 5.Pour into 4 small bowls, top with pistachios and chill at least 2 hours.
Coach’s note
Never add whey to boiling milk, it turns grainy. Let the phirni cool until it is just warm and loosen the whey first.
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