NUTRITION PROFILE:
High Fiber
| Low Sodium
| Low Cholesterol
| Low Sat Fat
| High Calcium
| Heart Healthy
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.
Makes 4 servings, about 3/4 cup each
ACTIVE TIME: 10 minutes
TOTAL TIME: 10 minutes
EASE OF PREPARATION: Easy
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)
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.
NUTRITION INFORMATION: Per serving: 340 calories; 6 g fat (0 g sat, 2 g mono); 3 mg cholesterol; 59 g carbohydrate; 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 Servings
Exchanges: 2 starch, 1 fruit, 1/2 nonfat milk, 1 fat
TIP: Tip: Toast slivered almonds in a small dry skillet over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes.
RELATED RECIPES:
Cooked Wheat Berries
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