Here's a tasty little treat that is also well suited for that second jolt of fast-acting carbs and protein after your PWO shake. Or you can split it up for a couple of desserts following P+C meals. It’s a great choice to follow the Dal Masala recipe listed above.
1 cup cooked basmati rice. The quality, fragrance, and taste of basmati are far superior to any other rice I've ever had. Sure the GI is higher than brown rice, but in this case the taste just doesn’t compare. That’s why I like to eat it as one of the post workout meals. Prepare the basmati rice in bulk by adding a cup of rinsed rice to 1.75 cups boiling water, cover and simmer on low heat for 15 minutes, remove from heat and fluff with a fork.
2 cups skim milk
2 scoops vanilla protein powder (try to find a brand that doesn’t taste like powdered chicken feet, and depending on the brand, you might add some Splenda to get the desired sweetness).
2 tablespoons sugar-free instant Jell-O vanilla pudding
On medium-low heat, simmer the cooked rice in milk for 20 minutes or so, until rice bulks-up, cover and cool for a few minutes, then add the protein powder (and Splenda if necessary), and a dash of salt, stir, cover and put in fridge until it cools. Add Jell-O mix to cooled mixture, whip, and you're all set.
Fat: 4 g (2s, 1m, 1p)
Carbs: 63g (2 fiber)
Protein: 47 g