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Creamy Wheat Berry Hot Cereal

:  March/April 2007, EatingWell for a Healthy Heart Cookbook (2008)

Your rating: None Average: 4.3 (70 votes)

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:
"The omission of sugar grams in your recipe's nutrition listing is glaring. "
Creamy Wheat Berry Hot Cereal Recipe

Makes: 4 servings, about 3/4 cup each

Active Time:

Total Time:

Nutrition Profile

Low cholesterol | Low saturated fat | Low sodium | Heart healthy | High calcium | High fiber |

View Our Nutrition Guidelines »

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)

This recipe calls for:

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Preparation

  1. 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).

Carbohydrate Servings: 3 1/2

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


More From EatingWell

Recipe Categories

Health & Diet Considerations
Low cholesterol
Low saturated fat
Low sodium
Heart healthy
High calcium
High fiber
Ease of Preparation
Easy
Total Time
15 minutes or less
Servings
4
Preparation/ Technique
Microwave
Meal/Course
Breakfast
Season
Spring
Fall
Winter
Style/Theme
Quick (total 30 min. or less)
Vegetarian
Type of Dish
Main dish, vegetarian
Ethnic/Regional
American
Publication
EatingWell for a Healthy Heart Cookbook (2008)
March/April 2007
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