Wild Rice Breakfast Cereal
Wild Rice Breakfast Cereal - Flavorful, healthy and filling
Healthy, because
Even smarter
Nutritional values
Whole grains provide the body with plenty of fiber. They stimulate digestion, improve blood-fat levels, and keep you full for many hours.
Try the grain before taking it out: if it is still too firm, add about 100 ml of water and cook until it is completely absorbed.
(Percentage of daily recommendation)
| Calorie | 175 cal. | (8 %) | ||
| Protein | 4 g | (4 %) | ||
| Fat | 2 g | (2 %) | ||
| Carbohydrates | 34 g | (23 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 3.5 g | (12 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 0.6 mg | (5 %) | ||
| Vitamin K | 0.7 μg | (1 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 2.3 mg | (19 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 10 μg | (3 %) | ||
| Pantothenic acid | 0.5 mg | (8 %) | ||
| Biotin | 5 μg | (11 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 19 mg | (20 %) | ||
| Potassium | 251 mg | (6 %) | ||
| Calcium | 25 mg | (3 %) | ||
| Magnesium | 44 mg | (15 %) | ||
| Iron | 1.6 mg | (11 %) | ||
| Iodine | 1 μg | (1 %) | ||
| Zinc | 1 mg | (13 %) | ||
| Saturated fatty acids | 0.8 g | |||
| Uric acid | 51 mg | |||
| Cholesterol | 3 mg | |||
| Complete sugar | 8 g |
Ingredients
- Ingredients
- 3 ozs Wild rice
- 1 tsp butter
- 2 ozs dried Apricot
- 3 ozs Pearl barley (About 5 tablespoons)
- 1 oz Oatmeal (About 3 tablespoons)
- 1 oz Bulgur (About 3 tablespoons)
- 2 ozs dried Cranberry
- 1 Tbsp Maple syrup
- 1 pinch salt
Kitchen utensils
Preparation steps
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.
Chop apricots. Mix apricots, along with all remaining ingredients, into the wild rice.
Add 2 cups of water and stir to combine.
Preheat oven to 350°F. Cover the dish with aluminum foil. Bake until tender, about 80 minutes, stirring occasionally.
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.
