Eating Well
1. To prepare wheat berries: Combine wheat berries in a large heavy saucepan with water and 1 teaspoon salt. Bring to a boil over high heat. Reduce heat, cover, and simmer gently for 1 hour, stirring occasionally. Drain and rinse.Makes about 41/2 cups. (Cover and refrigerate the extra 31/4 cups cooked wheat berries for up to 2 days or freeze for up to 1month.)
2. To prepare hot cereal: Place oats, raisins,milk (or soymilk) and the remaining 1/8 teaspoon salt in a large,microwave-safe bowl. Stir to combine.Microwave on High, uncovered, for 3minutes. Stir in 11/4 cups cooked wheat berries and microwave again until hot, 1 to 2minutesmore. Let stand for 1minute. Stir in brown sugar and cinnamon. Sprinkle with toasted almonds.
340 Calories
6g fat (0g sat)
59g carbohydrates (3g sugar, 7g fiber)
14g protein
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Serving Size: 1 Serving (170g) | ||
Recipe Makes: 4 Servings | ||
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Calories: 162 | ||
Calories from Fat: 50 (31%) | ||
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Amt Per Serving | % DV | |
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Total Fat 5.6g | 7 % | |
Saturated Fat 0.9g | 5 % | |
Monounsaturated Fat 2.8g | ||
Polyunsanturated Fat 1.4g | ||
Cholesterol 2.4mg | 1 % | |
Sodium 18mg | 1 % | |
Potassium 194.9mg | 5 % | |
Total Carbohydrate 23.3g | 7 % | |
Dietary Fiber 4.1g | 16 % | |
Sugars, other 19.3g | ||
Protein 5.8g | 8 % | |
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition. |
Calories per serving: 162
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