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Cream of Wheat with Maple Walnuts and Cranberries Classic Cream of Wheat becomes healthier and more filling when you prepare it with calcium-rich fat-free milk and top it with omega-3 packed walnuts and flaxseed. Maple syrup and vanilla add some satisfying sweetness. 1/2 cup fat-free evaporated milk 2 tablespoons whole grain cream of wheat cereal or wheatena 1 tablespoon ground flaxseed 1/2 teaspoon vanilla extract 1 tablespoon chopped walnuts 1 teaspoon maple syrup 1 tablespoon dried cranberries DIRECTIONS Combine the milk and cream of wheat or Wheatena in a 4-cup microwaveable bowl or mixing cup. Whisk with a fork. Microwave on high power for 2 minutes. Whisk again. Microwave in 30-second intervals, whisking after each interval, for about 60 seconds, or until thickened. Stir in the flaxseed and vanilla extract. Spoon into a cereal bowl. Set aside. Coat a small microwaveable plate with cooking spray. Spread the walnuts on the plate. Drizzle them with syrup. Microwave on high power for about 45 seconds, or until sizzling. Using a spatula, scatter the glazed walnuts over the cereal mixture. Top with the cranberries. NUTRITIONAL FACTS PER SERVING CALORIES296.6 CALFAT8.7 GSATURATED FAT0.7 GSODIUM150.2 MGCARBOHYDRATES41.7 GTOTAL SUGARS24.1 GDIETARY FIBER4.7 GPROTEIN14.6 G Read more: http://www.prevention.com/food/healthy-eating-tips/power-breakfasts-energy/cream-wheat-maple-walnuts-and-cranberries#ixzz1wplH5U2Z

Cream of Wheat with Maple Walnuts and Cranberries

Classic Cream of Wheat becomes healthier and more filling when you prepare it with calcium-rich fat-free milk and top it with omega-3 packed walnuts and flaxseed. Maple syrup and vanilla add some satisfying sweetness.

DIRECTIONS
  1. Combine the milk and cream of wheat or Wheatena in a 4-cup microwaveable bowl or mixing cup. Whisk with a fork. Microwave on high power for 2 minutes. Whisk again. Microwave in 30-second intervals, whisking after each interval, for about 60 seconds, or until thickened. Stir in the flaxseed and vanilla extract. Spoon into a cereal bowl. Set aside.
  2. Coat a small microwaveable plate with cooking spray. Spread the walnuts on the plate. Drizzle them with syrup. Microwave on high power for about 45 seconds, or until sizzling. Using a spatula, scatter the glazed walnuts over the cereal mixture. Top with the cranberries.
NUTRITIONAL FACTS PER SERVING
CALORIES296.6 CALFAT8.7 GSATURATED FAT0.7 GSODIUM150.2 MGCARBOHYDRATES41.7 GTOTAL SUGARS24.1 GDIETARY FIBER4.7 GPROTEIN14.6 G


Read more: http://www.prevention.com/food/healthy-eating-tips/power-breakfasts-energy/cream-wheat-maple-walnuts-and-cranberries#ixzz1wplH5U2Z