Low GI Recipe of the Month

Lemon Semolina Pudding with Berry Coulis
Lisa Lintner’s Lemon Semolina Pudding with Berry Coulis from The New Glucose Revolution Life Plan.

Photo: Jennifer Soo

Serves 6

2 cups (500 ml/17 fl oz) low fat (semi skimmed/1%) milk
½ cup (100 g/3½ oz) fine semolina
¼ cup (60 g/2¼ oz) sugar
1 teaspoon vanilla extract
1 large lemon (zest only)
1 egg, lightly beaten
300 g (10½ oz) blackberries, strawberries, or raspberries or a mixture
2 tablespoons icing (confectioner’s) sugar
½ cup (125 ml/4 fl oz) white wine or apple juice

  1. Preheat the oven to 350°C. Lightly oil six ½-cup (125 ml/4 fl oz) soufflé dishes. Line the base of each dish with baking paper.
  2. Pour the milk, semolina and sugar in a saucepan and bring to a boil, stirring constantly. Reduce the heat and stir for 1 more minute.
  3. Remove from the heat and stir in the vanilla extract and lemon zest.
  4. Cover the surface of the mixture with plastic wrap to prevent a skin forming, and cool. When cooled, stir in the beaten egg.
  5. Spoon the mixture into the prepared dishes and place them into a baking pan with enough boiling water to reach halfway up the sides of the dishes. Cover loosely with a large sheet of foil. Carefully slide the pan into the oven and poach the puddings for 15 minutes, until set. Remove the puddings from the pan of water. Run a knife around the puddings, turn out onto serving plates and remove the piece of baking paper.
  6. Meanwhile, puree most of the berries with the icing (confectioner’s) sugar. (Reserve some whole berries for decoration if desired). Thin the coulis with white wine or apple juice.
  7. Pour the coulis around the puddings, and decorate with slivers of lemon peel or whole berries (optional).
Nutritional analysis per serving
814 kJ (195 Cal), 3 g fat, 8 g protein, 35 g carbohydrate, 2 g fibre, low GI