If you're looking for a rich and creamy milk to enhance the flavor and texture of your recipes, 100 ml evaporated milk (undiluted) might be exactly what you need. And with just 143 calories per serving, it's a healthier option than heavy cream.

Evaporated milk is made by removing roughly 60% of the water content from whole milk, creating a thicker, more concentrated milk with a caramel-like flavor. While it may not be as well-known as other types of milk, it has a variety of uses in the kitchen.

In this article, we'll explore some of the benefits of evaporated milk, its nutritional value, and share some delicious recipes that use it as an ingredient.

What is Evaporated Milk?

Evaporated milk is a type of milk that has had roughly 60% of its water content removed through a heating process. This gives it a thicker consistency and richer flavor than regular milk. It's often used in cooking and baking, as it can add additional creaminess to recipes without adding extra fat. You will typically find evaporated milk in cans or cartons at your local grocery store. It comes in whole milk, skim milk, or low-fat milk varieties, and can be used in both sweet and savory dishes. One thing to keep in mind when using evaporated milk is that it is not a substitute for regular milk. If you need liquid milk for your recipe, you'll need to dilute evaporated milk with an equal part of water.

How is Evaporated Milk Made?

Evaporated milk is made by heating milk in a large pan until roughly 60% of its water content has evaporated. This can be done on a stove or in a specialized machine. During this process, the milk is constantly stirred to prevent it from scorching. Once most of the water has evaporated, the milk is then quickly cooled and placed in a sterilized container. It can then be pasteurized or sterilized again to increase its shelf life. Because the water has been removed, evaporated milk has a longer shelf life than regular milk and can be stored at room temperature before opening. Once opened, it should be refrigerated and used within a few days.

How Many Calories are in Evaporated Milk?

One 100 ml serving of evaporated milk (undiluted) contains approximately 143 calories. While this may seem high, it's important to remember that evaporated milk is more concentrated than regular milk, so you'll need to use less of it in recipes. In addition to its calorie content, evaporated milk is also a good source of protein, calcium, and vitamin D. It does, however, contain more fat and sugar than regular milk, so it's important to use it in moderation.

Is Evaporated Milk Good for Health?

While evaporated milk can be a healthy addition to your diet, it's important to use it in moderation due to its higher fat and sugar content. With that said, it is a good source of protein, calcium, and vitamin D. If you're trying to cut down on your fat intake, you can opt for low-fat or fat-free varieties of evaporated milk. These options will typically have fewer calories and less fat than whole evaporated milk.

Nutritional Value of Evaporated Milk

Evaporated milk is a good source of protein, calcium, and vitamin D. Here is a breakdown of its nutritional value per 100 ml serving:

• calories: 143
• Protein: 7.9g
• Fat: 7.9g
• Carbohydrates: 10.5g
• Sugar: 10.5g
• Calcium: 271mg
• Vitamin D: 1.5µg

Uses of Evaporated Milk

Evaporated milk has a variety of uses in the kitchen. Here are a few ideas:

• Use it in place of heavy cream in recipes for a lighter, healthier option.
• Mix with sugar and boil for a few minutes to create a homemade caramel sauce.
• Add it to your morning coffee or tea for a rich, creamy flavor.
• Use it as a base for soups, stews, and chowders to add creaminess and depth of flavor.

How to Store Evaporated Milk?

Before opening, evaporated milk can be stored at room temperature for up to several months. Once opened, it should be transferred to an airtight container and stored in the refrigerator for up to five days. If you have leftover evaporated milk that you won't use within five days, you can freeze it for future use. Simply pour it into an ice cube tray and freeze until solid. Then, transfer the cubes to a freezer-safe container and store for up to three months. Thaw the cubes in the refrigerator before using.

Substitutes for Evaporated Milk

If you don't have evaporated milk on hand, there are several substitutes you can use in your recipes. Here are a few options:

• Heavy Cream: Use cream in place of evaporated milk to add richness and creaminess to your recipes.
• Half-and-Half: This mixture of whole milk and cream can be used in place of evaporated milk in sauces and soups.
• Regular Milk: Diluted evaporated milk can be substituted for regular milk in recipes that call for liquid milk.

Recipes with Evaporated Milk

Here are a few recipes that use evaporated milk as an ingredient:

• Pumpkin Pie: This classic dessert features a creamy, spiced filling made with evaporated milk.
• Mac and Cheese: Using evaporated milk in place of cream and butter results in a lighter, healthier version of this comfort food favorite.
• Crispy Oven-Fried Chicken: A mixture of evaporated milk, hot sauce, and spices makes the perfect coating for crispy, flavorful chicken.

Conclusion

Evaporated milk is a versatile ingredient that can add richness and creaminess to a variety of dishes. While it may not be as well-known as other types of milk, it's a healthy option that can be used in both sweet and savory recipes. When using evaporated milk, be sure to use it in moderation due to its higher fat and sugar content. And if you don't have evaporated milk on hand, there are several substitutes you can use instead.