Creamy Wheat Berry Hot Cereal

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.

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15 Minutes to a healthy breakfast

Here are a few of my favorite sweet and savory quick breakfast recipes, all done in 15 minutes or less:

Quick Breakfast Taco: A smaller cousin of the breakfast burrito, the breakfast taco made with reduced-fat Cheddar and egg substitute is a satisfying and healthy breakfast option.

Pina Colada Yogurt Parfait: Take a trip to the tropics with our pina colada-inspired parfait. It makes a great breakfast when you need a sunny start to your day.

Cocoa-Date Oatmeal: If you are looking for a way to get your kids to start their day with a bowl of oatmeal, this is it. The microwave is convenient, but you can also cook the oatmeal on the stovetop following package directions. Top with milk or soymilk and sweeten with brown sugar or no-calorie sweetener, if desired.
Asparagus & Canadian Bacon Omelet: An omelet is a satisfying meal to start the day, and will give you staying power until your midmorning snack. Although cooking a low-fat omelet may seem complicated at first glance, it will quickly become second nature.

Tomato & Ham Breakfast Melt: We use thin-sliced bread for this easy breakfast because it has fewer calories than regular bread. Several national brands distribute “thin” varieties. Otherwise buy a whole loaf and use a bread knife to carefully slice it.

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Quick Breakfast Taco

A smaller cousin of the breakfast burrito, the breakfast taco made with reduced-fat Cheddar and egg substitute is a satisfying and healthy breakfast option.

Makes 1 serving

ACTIVE TIME: 15 minutes

TOTAL TIME: 15 minutes

EASE OF PREPARATION: Easy

2 corn tortillas
1 tablespoon salsa
2 tablespoons shredded reduced-fat Cheddar cheese
1/2 cup liquid egg substitute, such as Egg Beaters

1. Top tortillas with salsa and cheese. Heat in the microwave until the cheese is melted, about 30 seconds.
2. Meanwhile coat a small nonstick skillet with cooking spray. Heat over medium heat, add egg substitute and cook, stirring, until the eggs are cooked through, about 90 seconds. Divide the scrambled egg between the tacos.

NUTRITION INFORMATION: Per serving: 153 calories; 2 g fat (1 g sat, 0 g mono); 3 mg cholesterol; 15 g carbohydrate; 17 g protein; 0 g fiber; 453 mg sodium; 207 mg potassium.
1 Carbohydrate Serving
Exchanges: 1 starch, 2 very lean meat

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Healthy Breakfast Sandwich

Ingredients

* Nonstick cooking spray
* 4 eggs and 4 egg whites
* 1/4 cup minced chives
* 1/4 cup minced parsley
* 4 whole-wheat English muffins
* 4 1/2-inch round slices Canadian bacon
* 1 large beefsteak tomato, sliced into 1/2-inch thick slices

Directions

Crack eggs and egg whites into a bowl and whisk. Add chives and parsley and stir to incorporate. Spray a large nonstick skillet with cooking spray. Ladle 1/4 egg mixture into skillet and cook, omelet style, until eggs are cooked through, about 1 to 2 minutes per side. Slide omelet onto a plate and repeat with remaining eggs; cover with foil to keep warm. In same skillet, heat Canadian bacon until warm, about 1 to 2 minutes per side. Toast English muffin. Fold omelet in to fit English muffin, then place omelet on 1 muffin half. Top with a bacon slice, then tomato, then top with other muffin half.


Per Serving

Calories 330; Total Fat 13 g; (Sat Fat 5 g, Mono Fat 3 g, Poly Fat 1 g) ; Protein 25 g; Carb 31 g; Fiber 5 g; Cholesterol 245 mg; Sodium 920 mg


Excellent source of: Protein, Fiber, Vitamin A, Thiamin, Riboflavin, Niacin, Vitamin C, Vitamin K, Calcium, Manganese, Phosphorus, Selenium


Good source of: Vitamin B6, Folate, Copper, Iodine, Iron, Magnesium, Potassium, Zinc

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