Three-Grain Breakfast Pilaf
Three-Grain Breakfast Pilaf
This nutritious pilaf is sweet, chewy and hearty! Great served warm or cold.
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5 min
Prep Time
1 hr 15 min
Total Time
4
servings Ingredients
Pilaf
3 cups apple juice
12 cup uncooked wheat berries
12 cup uncooked barley
12 cup uncooked brown rice
Topping
Fat free or low fat yogurt
Cut-up fresh fruit (blueberries, bananas, strawberries, peaches, etc.)
How to make
-
STEP 1
Combine apple juice and wheat berries in 2-quart saucepan. Cook over medium-high heat, 5-7 minutes, until mixture comes to a full boil. Cover; reduce heat to medium-low. Cook 15 minutes.
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STEP 2
Uncover; add barley and rice. Cover, continue cooking, allowing mixture to gently boil, 50-60 minutes, until liquid is absorbed and grain is chewy but tender. (If grain is still too chewy, add additional 1/4 cup apple juice or water and continue cooking until desired tenderness.)
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STEP 3
Serve warm with yogurt and fruit.
Tip #1
- Wheat berries are available in health food stores or co-ops.
Tip #2
- This pilaf can be made ahead and stored in a tightly covered container in your refrigerator up to 1 week.
220 Calories
1 Fat (g)
0 Cholesterol (mg)
5 Sodium (mg)
49 Carbohydrates (g)
3 Dietary Fiber
5 Protein (g)
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