Contributed By: EatingWell
Recipe by: Eating Well, Picture by: Ken Burris
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.
|
|
Total Preparation Time: Less than 15 minutes
Ingredients: Rice, Pasta & Bread
Actual Cooking Time: Less than 15 minutes
Number of Servings: 4
Origin: American
Special Features: Quick to Prepare (under 30 minutes)
Vegetarian
Nutrition Content: Low Calorie
Good Source of Calcium
Low Fat
Low Sodium
High Fiber
Meal Type: Breakfast & Brunch
Ingredients
1 1-4 cups Old-fashioned rolled oats
One-half Cup Raisins
2 cups Nonfat milk
One-eighth teaspoon Salt
1 1-4 cups Cooked Wheat Berries (recipe follows)
2 teaspoons Brown sugar
1 teaspoon Ground cinnamon
One-quarter cup Slivered almonds, toasted (see Tip)
Preparation
Place oats, raisins, milk 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 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.
Cook's Notes
Recipe for Wheat Berries
2 cups hard red winter-wheat berries;
7 cups cold water;
1 teaspoon salt;
Sort through wheat berries carefully, discarding any stones. Rinse well under cool running water. Place in a large heavy saucepan. Add water and salt.
Bring to a boil over high heat, then reduce heat, cover, and simmer gently for 1 hour, stirring occasionally. Drain and rinse. To serve hot, use immediately. Otherwise, follow the make-ahead instructions.
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
Calories: 340
;
Total Fat: 6g
;
Carbohydrates: 59g
;
Protein: 14g
;
Calcium: 21% DV
;
Sodium: 304mg
;
Iron: 15% DV
;
Fiber: 7g