Custard is an ideal dessert for adults and children, although packaged foods from the supermarket may not be your best friend. Many times we look for options with some protein content, but we find that they are full of sugars or sweeteners. Today we show you how to make fit vanilla custard, with a 100% protein content.
In this case, the protein contribution is given by the burgos cheese, the egg whites and the skimmed milk (without lactose if possible). In total, almost 40 grams of protein in two cups of custard. The carbohydrate content is very low, and the fat content almost non-existent. So it becomes a perfect protein snack to take after training or to satisfy hunger before going to sleep.
We have added cinnamon and whole grain crackers as a topping, but you can leave them without adding anything, or by putting the crushed crackers in the base. You can even turn them into chocolate custard if you add a little 100% defatted cocoa powder.
100% healthy, suitable for vegetarians and gluten intolerant people.
Ingredients
- 150 grams of Burgos cheese 0%
- 200 grams of egg whites
- 3 sheets of gelatin
- 100 ml skim milk
- Vanilla
- Liquid sweetener
- Cinnamon and whole grain crackers (optional)
Preparation
We hydrate the 3 sheets of gelatin in cold water.
We put the 200 grams of egg whites in a bowl and put it in the microwave for approximately 3 minutes.
Once cooked, beat the whites together with the Burgos cheese, the vanilla essence and add a little liquid sweetener (it can be stevia or liquid saccharin).
To make the mixture more liquid, we dilute the gelatine sheets in about 100 ml of skimmed milk (previously heated in the micro).
We add the milk with the diluted sheets to the mixture of the whites and the cheese. We beat well so that there is a homogeneous mixture.
We pour the mixture into a couple of glasses. We add cinnamon and whole grain crackers as a topping (optional) or as a base for fit custard.
We put them in the refrigerator for at least 3-4 hours, so that it curdles and cools well.
