Bananas are a good source of potassium, which is an important nutrient for lowering blood pressure. These bananas, enhanced with brown sugar, cinnamon, and vanilla extract, crown brown rice pudding, which is served barely warm.

　　

Ingredients

Serves 6; 1/2 cup rice pudding and scant 1/4 cup banana per serving

　　10 cups water

　　1/2 cup plus 2 tablespoons uncooked brown rice

　　Cooking spray

　　2 cups fat-free milk

　　1/2 cup egg substitute

　　1/4 cup sugar

　　2 teaspoons vanilla extract and 1/4 teaspoon vanilla extract, divided use

　　1/2 teaspoon ground cinnamon and 1/4 teaspoon ground cinnamon, divided use

　　1/4 teaspoon ground nutmeg (level or heaping)

　　2 tablespoons light tub margarine

　　2 medium bananas, cut crosswise into 3/8-inch slices

　　1 tablespoon firmly packed dark brown sugar

　　

Step 1

In a medium saucepan, bring the water to a boil over high heat. Add the rice. Reduce the heat and simmer, uncovered, for 30 minutes. Drain well in a colander.

　　

Step 2

Preheat the oven to 350°F. Lightly spray a 1-quart glass baking dish with cooking spray.

　　

Step 3

In a medium bowl, stir together the rice, milk, egg substitute, sugar, 2 teaspoons vanilla, 1/2 teaspoon cinnamon, and the nutmeg. Pour into the baking dish. Cover the dish and set it in a large baking pan. Pour hot tap water into the pan to a depth of 1 inch.

　　

Step 4

Bake for 1 hour, or until the mixture thickens. Remove from the oven and let stand for 20 to 30 minutes, or until barely warm.

　　

Step 5

Near the end of the standing time, melt the margarine in a medium nonstick skillet over medium-high heat, swirling to coat the bottom. Add the bananas, brown sugar, and remaining 1/4 teaspoon cinnamon, stirring gently to coat. Cook for 1 to 2 minutes, or until the bananas are soft and glossy, stirring constantly and gently. Remove from the heat. Gently stir in the remaining 1/4 teaspoon vanilla.

　　

Step 6

Spoon the pudding into bowls. Spoon the bananas over the pudding.

　　

Nutrition information

Step 7

(Per serving)

　　

Step 8

Calories: 205

　　

Step 9

Total fat: 2.5g

　　

Step 10

Saturated: 0.0g

　　

Step 11

Trans: 0.0g

　　

Step 12

Polyunsaturated: 0.5g

　　

Step 13

Monounsaturated: 1.0g

　　

Step 14

Cholesterol: 2mg

　　

Step 15

Sodium: 110mg

　　

Step 16

Carbohydrates: 39g

　　

Step 17

Fiber: 2g

　　

Step 18

Sugars: 20g

　　

Step 19

Protein: 7g

　　

Step 20

Calcium: 123mg

　　

Step 21

Potassium: 332mg

　　

Dietary Exchanges

Step 22

2 1/2 other carbohydrate

　　

Step 23

1/2 fat

　　American Heart Association Low-Salt Cookbook, 4th Edition