EatSmarter exclusive recipe

Wild Rice Breakfast Cereal

with Oats, Bulgur and Barley
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Wild Rice Breakfast Cereal

Wild Rice Breakfast Cereal - Flavorful, healthy and filling

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Difficulty:
very easy
Difficulty
Preparation:
20 min.
Preparation
ready in 2 h.
Ready in
Calories:
175
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie175 kcal(8 %)
Protein4 g(4 %)
Fat2 g(2 %)
Carbohydrates34 g(23 %)
Sugar added1 g(4 %)
Roughage3.5 g(12 %)
Vitamin A0.2 mg(25 %)
Vitamin D0 μg(0 %)
Vitamin E0.6 mg(5 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.1 mg(9 %)
Niacin2.3 mg(19 %)
Vitamin B₆0.2 mg(14 %)
Folate10 μg(3 %)
Pantothenic acid0.5 mg(8 %)
Biotin5 μg(11 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C19 mg(20 %)
Potassium251 mg(6 %)
Calcium25 mg(3 %)
Magnesium44 mg(15 %)
Iron1.6 mg(11 %)
Iodine1 μg(1 %)
Zinc1 mg(13 %)
Saturated fatty acids0.8 g
Uric acid51 mg
Cholesterol3 mg
Development of this recipe:

Ingredients

for
6
Ingredients
3 ounces
1 teaspoon
2 ounces
dried Apricots
3 ounces
Pearl barley (About 5 tablespoons)
1 ounce
Oatmeal (About 3 tablespoons)
1 ounce
Bulgur (About 3 tablespoons)
2 ounces
1 tablespoon
1 pinch
Preparation

Kitchen utensils

1 Pot, 1 Small pot, 1 Casserole dish, 1 Bowl, 1 Measuring cups, 1 Tablespoon, 1 Wooden spoon, 1 Sieve, 1 Aluminum foil

Preparation steps

1.
Wild Rice Breakfast Cereal preparation step 1

In a saucepan, bring wild rice and 2 cups of water to a boil. Cook 20 minutes, then drain in a colander. Transfer to a 3-quart casserole dish.

2.
Wild Rice Breakfast Cereal preparation step 2

Chop apricots. Mix apricots, along with all remaining ingredients, into the wild rice.

3.
Wild Rice Breakfast Cereal preparation step 3

Add 2 cups of water and stir to combine.

4.
Wild Rice Breakfast Cereal preparation step 4

Preheat oven to 350°F. Cover the dish with aluminum foil. Bake until tender, about 80 minutes, stirring occasionally.

5.
Wild Rice Breakfast Cereal preparation step 5

Remove from oven and let cool completely. Pour into a storage container and refrigerate. The muesli keeps for about 5 days. To serve, heat with milk in a saucepan, stirring occasionally. Serve with fresh berries or fruit.