The complex carbohydrate in aval or the flattened matta rice could help reduce body weight. Meanwhile, the fibres could eliminate the toxins in the body. Including flattened rice in regular diet could keep away intestine cancer and constipation. Besides, it reduces the bad cholesterol and increases the good cholesterol. As flattened rice is a store house of vitamins A, B, B2, B3, D and E, pregnant women should include in it their diet. Flattened rice can control diabetics by regulating the blood sugar level.
Check out the pretty easy recipe of aval payasam. 100 gms of this payasam has 346 calories, 1.26 gms fat, 77.3 gms carbohydrates, 6.69 gms protein and 0.7 gms fibre.

Ingredients
1 cup flattened rice
1 tbsp ghee
1 ½ cups water
400 gms jaggery
1 cup grated coconut (first, second and third extracts of coconut milk)
Cardamom powder
Cashews
Raisins

Preparation
Roast the flattened rice in ghee
Melt the jaggery in 1 ½ cups water
Strain the jaggery syrup when it is ready
Cook the roasted flattened rice in the third extract of coconut milk
Add the second extract of coconut milk
Boil well
Pour the first extract of coconut milk when the payasam begins to thicken
Mix well
Take the payasam off the flame before it begins to boil rapidly
Garnish with cardamom powder and cashews and raisins fried in ghee
Instead of coconut milk and jaggery, you could use cow’s milk and sugar too.

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