Fat-free plum whole-grain risotto with rye flakes – KFZ diet

Ingredients for 2 servings:

• 1 cup of brown rice (wholemeal rice), in a measuring cup 200 ml
• 2 cup(s) water , in a measuring cup 400 ml
• 15 plums, pitted (approx. 400g), also suitable for frozen goods
• 1 tsp, heaped cinnamon powder
• 2 vanilla pods
• 1 pinch of cardamom
• 4 tbsp flakes (rye flakes)

Instructions

Working time approx. 10 minutes; Cooking/baking time approx. 35 minutes; Total time approx. 45 minutes

Low-fat

Wash the plums, halve them, and pit them, then place them in a pressure cooker along with the brown rice and water. Split the vanilla pods, scrape out the vanilla extract, and add them to the pot. I let the pods cook with the pods to ensure the full vanilla flavor is fully utilized. Add the cinnamon and cardamom and close the pressure cooker. Cook on level 2 for a total of 20 minutes. Then remove the pressure cooker from the heat and, when the dial is down again, open it. Remove the vanilla pods and return the pot to the stovetop without the lid over medium heat. Add the rye flakes. Simmer for about 10 to 15 minutes, stirring constantly, until the liquid has evaporated and the dish has the desired consistency. Tip: You can also use barley flakes or rice flakes. If you want a carbohydrate-rich, fat-free meal, avoid oatmeal, as they have a significantly higher fat content. This dish can be cooked as a “sweet” lunch. Then it’s enough for two hungry people. For breakfast, it’s more suitable for 3-4 people. It also tastes great as a cake substitute with coffee or as a dessert.