Creamy Wheat Berry Hot Cereal

From EatingWell: March/April 2007, EatingWell for a Healthy Heart Cookbook — Subscribe Now!

This warming whole-grain porridge pairs cooked wheat berries with rolled oats, fruit and nuts for a filling, fiber-rich breakfast. Using a microwave makes preparation speedy, especially if you've thawed frozen cooked wheat berries overnight in the refrigerator.

READER'S COMMENT:

"Answer to LasMt: Rinse whole wheat kernels (also called berries) before cooking. Presoaking wheat kernels overnight in the water it is to be cooked in will cut cooking time in half. Proportions should be 3 cups hot water to every 1 cup...

4 servings, about 3/4 cup each

Active Time: 10 minutes

Total Time: 10 minutes

Nutrition Profile

Ingredients

1 1/4 cups old-fashioned rolled oats
1/2 cup raisins
2 cups nonfat milk, or reduced-fat soymilk
1/8 teaspoon salt
1 1/4 cups Cooked Wheat Berries, (recipe follows)
2 teaspoons brown sugar
1 teaspoon ground cinnamon
1/4 cup slivered almonds, toasted (see Tip)

Preparation

Place oats, raisins, milk (or soymilk) and salt in a large, microwave-safe bowl. (No microwave? See Stovetop Variation.) Stir to combine. Microwave on High, uncovered, for 3 minutes. Stir in cooked wheat berries and microwave again until hot, 1 to 2 minutes more. Let stand for 1 minute. Stir in brown sugar and cinnamon. Sprinkle with toasted almonds and serve. Stovetop Variation: Bring milk (or soymilk) to a boil in a medium saucepan over medium-high heat. Stir in oats, raisins and salt. Reduce heat to low, cover, and cook for 3 minutes. Stir in cooked wheat berries and cook until heated through, about 1 minute more. Remove from the heat. Stir in brown sugar and cinnamon; let stand for 1 minute. Sprinkle with toasted almonds and serve.

Tips & Notes

Tip: Toast slivered almonds in a small dry skillet over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes.

Nutrition

Per serving: 340 calories; 6 g fat (0 g sat, 2 g mono); 3 mg cholesterol; 59 g carbohydrates; 14 g protein; 7 g fiber; 304 mg sodium; 392 mg potassium.

Nutrition Bonus: Fiber (28% daily value), Calcium (21% dv), Iron (15% dv).

3 1/2 Carbohydrate Serving

Exchanges: 2 starch, 1 fruit, 1/2 nonfat milk, 1 fat