BLACK RICE PUDDING

8 servings (makes about 4 cups)

This recipe has the homey appeal of the rice pudding you are familiar with but in a delightfully different and more healthful way, thanks to the use of whole-grain, high-fiber black rice, honey and chia seed.

MAKE AHEAD: The pudding needs to be refrigerated for at least 4 hours, to help it set up.

Black glutinous rice is the unprocessed whole grain of traditional sticky rice; it’s lower in calories and carbohydrates than white and brown rices. You’ll find it in some health food stores, Japanese markets and via online purveyors. Lotus Foods brand Organic Forbidden Black Rice is an acceptable substitute.

From nutritionist and cookbook author Ellie Krieger.

3/4 cup black glutinous rice

(see headnote)

1 ½ cups water

3 cups whole milk, or more

as needed

⅓ cup honey

¼ teaspoon ground

cardamom

¼ teaspoon ground

cinnamon

⅛ teaspoon salt 1 tablespoon chia seed

Combine the rice and water in a large, heavy saucepan, cover and bring to a boil. Reduce the heat to low; cover and cook for 25 to 30 minutes, or until water has been mostly absorbed.

Stir in the 3 cups of milk, the honey, cardamom, cinnamon and salt. Increase the heat to medium; once the liquid starts to bubble, reduce the heat to low and cook (uncovered) for 35 to 40 minutes, frequently skimming off any skin that forms on the surface. The consistency of the pudding should thicken.

Remove from the heat and stir in the chia seed. Transfer to a dish or individual ramekins, cover and refrigerate for at least 4 hours. The pudding’s consistency should thicken further in that time. If it seems too thick, stir in a little bit more milk. Serve chilled. Nutrition | Per serving: 170 calories, 5 g protein, 31 g carbohydrates, 4 g fat, 2 g saturated fat, 10 mg cholesterol, 75 mg sodium, 2 g dietary fiber, 16 g sugar

DEB LINDSEY FOR THE WASHINGTON POST