Quote:
Creamy Wheat Berry Hot Cereal
From Eating Well
Makes 4 servings, about 3/4 cup each
Ingredients
1 ¼ cups old-fashioned rolled oats
½ cup raisins [could sub lower GI dried fruit, like apricots]
2 cups nonfat milk or reduced-fat soymilk [make sure soymilk is SF]
⅛ teaspoon salt
1 ¼ cups Cooked Wheat Berries (recipe is here)
2 teaspoons brown sugar [I'd use 1 tsp Splenda or stevia, 1 tsp of SF Maple syrup]
1 teaspoon ground cinnamon
¼ cup slivered almonds, toasted (see Tip)
Instructions
Place oats, raisins, milk (or soymilk) and salt in a large, microwave-safe bowl. (No microwave? See Stovetop Variation below.) 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.
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 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
Creamy Wheat Berry Hot Cereal
From Eating Well
Makes 4 servings, about 3/4 cup each
Ingredients
1 ¼ cups old-fashioned rolled oats
½ cup raisins [could sub lower GI dried fruit, like apricots]
2 cups nonfat milk or reduced-fat soymilk [make sure soymilk is SF]
⅛ teaspoon salt
1 ¼ cups Cooked Wheat Berries (recipe is here)
2 teaspoons brown sugar [I'd use 1 tsp Splenda or stevia, 1 tsp of SF Maple syrup]
1 teaspoon ground cinnamon
¼ cup slivered almonds, toasted (see Tip)
Instructions
Place oats, raisins, milk (or soymilk) and salt in a large, microwave-safe bowl. (No microwave? See Stovetop Variation below.) 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.
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 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
