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Warm And Fruity Breakfast Bowl

Diabetic.Foodie's picture
  Cracked wheat 1 1⁄2 Cup (24 tbs)
  Instant brown rice 3⁄4 Cup (12 tbs)
  Dried cherries/Cranberries / blueberries / raisins 1⁄2 Cup (8 tbs)
  Ground cinnamon 1⁄2 Teaspoon
  Salt 1⁄4 Teaspoon
  Water 1⁄4 Cup (4 tbs) (Per Serving)
  Fat free milk 1⁄2 Cup (8 tbs) (Per Serving)

In a self-sealing plastic bag combine cracked wheat, rice, dried fruit, cinnamon, .and salt.
Mix thoroughly to ensure dried fruit and seasonings are evenly distributed.
Seal bag and store in the refrigerator up to 1 month.
To cook 1 serving, in a small saucepan combine 2/3 cup water and 1/2 cup fat-free milk.
Bring to boiling; reduce heat.
Stir in 1/2 cup wheat mixture.
Simmer, uncovered, for 15 to 20 minutes or just until wheat is tender, mixture is creamy, and most of the liquid is absorbed, stirring occasionally. (If mixture becomes too dry during cooking, stir in a small amount of additional water.)

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Nutrition Rank

Nutrition Facts

Serving size: Complete recipe

Calories 1566 Calories from Fat 59

% Daily Value*

Total Fat 7 g10.8%

Saturated Fat 1.4 g7.1%

Trans Fat 0 g

Cholesterol 2.3 mg0.8%

Sodium 589.5 mg24.6%

Total Carbohydrates 345 g115%

Dietary Fiber 51 g204.1%

Sugars 49.1 g

Protein 44 g88.3%

Vitamin A 10.1% Vitamin C 2.1%

Calcium 35.6% Iron 55.2%

*Based on a 2000 Calorie diet

Warm And Fruity Breakfast Bowl Recipe