Healthy Recipe: Forbidden Rice Porridge with Pomegranate & Roasted Pears

Breakfast is the first opportunity of your day to fuel up your energy levels and have a positive impact on your nutrition. Commonly served for breakfast in Southeast Asia, this spin on black rice porridge will leave you feeling satisfied till lunch, while also packing an impressive punch of antioxidants from the black rice, pomegranates, and pears. 

The dark pigment of black rice comes from anthocyanins, a group of powerful antioxidants found in many red and purple-colored foods like berries, apples, and acai. Along with protecting your cells from harmful free radicals, anthocyanins have anti-inflammatory, antimicrobial, and antiviral properties, and may help lower cholesterol. 

This belly-warming porridge is perfect for chilly mornings, and provides plenty immunity-strengthening properties that’ll protect your health through the flu season. Enjoy!  

INGREDIENTS:  

1 cup (7 oz/220 g) black rice

1¾ cup (14 fl oz/420 ml) unsweetened soy milk or other favorite milk 

Salt

2 medium pears 

Juice of ½ a lemon

1 teaspoon cinnamon

½ cup water

¼ teaspoon ground ginger

½ teaspoon pure vanilla extract or 1 vanilla bean

½ cup plain low-fat Greek yogurt

Seeds from 1 pomegranate

¼ cup (3/4 oz/20 g) coconut flakes, unsweetened 

2 tablespoon pure maple syrup or honey

INSTRUCTIONS:

Preheat your oven to 400°F (200°C).

In a heavy-bottomed pot, combine rice,  soy milk, and a pinch of salt. Bring to a boil, reduce the heat, cover, and simmer for 25 to 35 minutes, or until tender and rice absorbs all the liquid. Adding a splash more liquid, if needed. 

While the rice is cooking, slice your pears into quarters, core them, and toss with lemon juice and ½ tsp of the cinnamon. Arrange pear slices cut side up in a baking pan and add the water to the bottom of the pan. Roast for 25 minutes, tossing occasionally. 

Once the rice is tender with liquid absorbed, remove from heat and stir in ginger, vanilla extract, and ¼ teaspoon cinnamon. Cover and set aside for 10 minutes to steam. 

Remove pears from the oven. 

Divide rice between four bowls and top each bowl with a dollop of yogurt, cooked pear, a handful of pomegranate seeds, a sprinkling of coconut flakes, a dash of cinnamon, and a light drizzle of maple syrup, if using. 

Makes 4 servings. 

NUTRITION FACTS (PER SERVING): 

Calories 380

Protein 11 g

Total fat 7 g

Saturated fat 3 g

Cholesterol 5 mg 

Carbs 72 g

Fiber 8 g

Total sugars 26 g

Added sugars 6 g

Sodium 125 mg

Powered by ESHA Nutrient Data, © 2020 ESHA Research, Inc.

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