Arroz con leche

Arroz con Leche, or rice pudding, is a beloved traditional dessert in Colombian cuisine. This creamy and sweet treat is enjoyed not only in Colombia but throughout Latin America. The dish is typically made with rice, milk, sugar, and cinnamon, with variations that may include raisins, vanilla, or condensed milk. Often served during special occasions and family gatherings, Arroz con Leche holds a special place during the holiday season.

The origins of rice pudding can be traced back to the introduction of rice and sugar to Latin America by the Spanish during the colonial period. Over time, each region adapted the recipe to local tastes and ingredients. In Colombia, Arroz con Leche has become a comforting and indulgent dessert, celebrated for its simplicity and rich flavor.

Ingredients

- 1 cup white rice

- 2 cups water

- 4 cups whole milk

- 1 cup sugar

- 1 cinnamon stick

- 1 teaspoon vanilla extract

- 1/4 cup raisins (optional)

Instructions

1. Rinse the rice: Wash the rice under cold water until the water runs clear to remove excess starch.

2. Cook the rice: In a large pot, combine the rice and water. Bring to a boil over high heat, then reduce to low and simmer for 18-20 minutes until the water is absorbed and the rice is tender.

3. Add milk and sugar: Add the milk, sugar, and cinnamon stick to the pot. Stir well.

4. Simmer the mixture: Bring the mixture to a simmer over medium heat, stirring frequently to prevent sticking. Continue to cook for 30-35 minutes until thickened and the rice is very soft.

5. Finish and serve: Remove the pot from the heat. Stir in the vanilla extract and raisins (if using). Let cool for 10-15 minutes before serving. Serve warm or chilled, garnished with additional cinnamon, raisins, or whipped cream as desired.

Notes

- Adjust sugar and cinnamon to taste.

- For a creamier texture, use half-and-half or heavy cream instead of milk.

- Add other flavorings such as nutmeg or orange zest for extra flavor.

Nutrition Value:

1. 1 cup white rice

  - calories: 206

  - carbohydrates: 45g

  - protein: 4g

  - fat: 0.4g

  - sodium: 1mg

  - cholesterol: 0mg

  - vitamins: B vitamins (thiamin, niacin, folate)

  - minerals: iron, magnesium, phosphorus

  - nutritional benefit: white rice provides a quick source of energy due to its high carbohydrate content and also contributes small amounts of essential minerals and B vitamins.

2. 2 cups water

  - calories: 0

  - carbohydrates: 0g

  - protein: 0g

  - fat: 0g

  - sodium: 0mg

  - cholesterol: 0mg

  - vitamins: none

  - minerals: none

  - nutritional benefit: water is essential for hydration and helps in the cooking process of rice.

3. 4 cups whole milk

  - calories: 600

  - carbohydrates: 48g

  - protein: 32g

  - fat: 32g

  - sodium: 400mg

  - cholesterol: 100mg

  - vitamins: vitamin D, vitamin A, B vitamins

  - minerals: calcium, potassium, phosphorus

  - nutritional benefit: whole milk is a good source of protein, calcium, and vitamin D, which are important for bone health and muscle function.

4. 1 cup sugar

  - calories: 774

  - carbohydrates: 200g

  - protein: 0g

  - fat: 0g

  - sodium: 0mg

  - cholesterol: 0mg

  - vitamins: none

  - minerals: none

  - nutritional benefit: sugar provides quick energy but should be consumed in moderation due to its high caloric content and lack of essential nutrients.

5. 1 cinnamon stick

  - calories: 6

  - carbohydrates: 2g

  - protein: 0g

  - fat: 0.03g

  - sodium: 0.6mg

  - cholesterol: 0mg

  - vitamins: vitamin K

  - minerals: calcium, iron, manganese

  - nutritional benefit: cinnamon has antioxidant properties and can help regulate blood sugar levels.

6. 1 teaspoon vanilla extract

  - calories: 12

  - carbohydrates: 0.5g

  - protein: 0g

  - fat: 0g

  - sodium: 1mg

  - cholesterol: 0mg

  - vitamins: none

  - minerals: none

  - nutritional benefit: vanilla extract adds flavor with minimal nutritional impact.

7. 1/4 cup raisins (optional)

  - calories: 109

  - carbohydrates: 29g

  - protein: 1g

  - fat: 0.1g

  - sodium: 4mg

  - cholesterol: 0mg

  - vitamins: vitamin C, K

  - minerals: iron, potassium

  - nutritional benefit: raisins provide natural sweetness along with fiber, vitamins, and minerals, contributing to digestive health and providing a quick source of energy.

Nutritional Benefits of Arroz con Leche

Arroz con Leche combines these ingredients to create a dessert that is rich in carbohydrates, providing quick energy. The whole milk contributes protein, calcium, and vitamin D, which are essential for bone health. The addition of cinnamon and optional raisins introduces antioxidants and additional vitamins and minerals, enhancing the nutritional profile of the dish. While high in sugar, this dessert should be enjoyed in moderation as part of a balanced diet.