Mixed-Grain Muesli

Mixed-Grain Muesli

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From: Diabetic Living Magazine

This mixed-grain breakfast recipe uses steel-cut oats, barley and cracked wheat. For best color and texture, add the chopped apple and dried fruit just before serving the cereal.

Ingredients 4 servings

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Original recipe yields 4 servings
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  • 1¼ cups water
  • 3 tablespoons steel-cut oats
  • 3 tablespoons quick-cooking barley
  • 3 tablespoons cracked wheat
  • ½ cup fat-free milk
  • 1 tablespoon honey
  • ¼ teaspoon apple pie spice or pumpkin pie spice
  • ⅛ teaspoon salt
  • 1 small red-skin apple, cored and chopped
  • 3 tablespoons assorted dried fruit (such as cranberries, blueberries, snipped apricots, snipped plums [prunes] and/or dried fruit bits)
  • ¼ cup coarsely chopped almonds, pecans, or walnuts, toasted (see Tip)

Preparation

  • Prep

  • Ready In

  1. In a 2-quart saucepan, combine the water, oats, barley and cracked wheat. Bring to boiling; reduce heat. Simmer, uncovered, for 8 minutes (grains will not be tender). Transfer to a medium bowl; cool for 5 minutes. Stir in yogurt, milk, honey, apple pie spice and salt. Cover and chill for at least 12 hours or up to 3 days.
  2. To serve, transfer cereal to a medium saucepan (see Tip). Cook and stir over low heat until heated through. Divide among serving bowls. Stir in apple and dried fruit. Sprinkle with almonds.
  • Tips: The cereal may also be served without heating. Just let it stand at room temperature for 15 minutes before serving.
  • To toast whole nuts or large pieces, spread in a shallow baking pan lined with parchment paper. Bake in a 350°F oven for 5 to 10 minutes or until golden, shaking pan once or twice.

Nutrition information

  • Serving size: ¾ cup
  • Per serving: 203 calories; 4 g fat(1 g sat); 5 g fiber; 36 g carbohydrates; 7 g protein; 12 mcg folate; 3 mg cholesterol; 16 g sugars; 101 IU vitamin A; 2 mg vitamin C; 144 mg calcium; 1 mg iron; 120 mg sodium; 246 mg potassium
  • Carbohydrate Servings:
  • Exchanges: 2 starch, ½ fruit

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