PREP: 30 minutes CHILL: 12 hours MAKES 4 (3⁄4 -cup) servings
11⁄4 cups water
3 tablespoons steel-cut oats
3 tablespoons quick-cooking barley
3 tablespoons cracked wheat
2⁄3 cup plain low-fat yogurt
1⁄2 cup fat-free milk
1 tablespoon honey
1⁄4 teaspoon apple pie spice or pumpkin pie spice
1⁄8 teaspoon salt
1 small red-skin apple, chopped
3 tablespoons assorted dried fruit (such as cranberries, blueberries, snipped apricots, snipped plums [prunes], and/or dried fruit bits)
1⁄4 cup coarsely chopped almonds, pecans, or walnuts, toasted
1 In a 2-quart saucepan combine the water, oats, barley, and cracked wheat. Bring to boiling; reduce heat. Simmer, uncovered, for 8 minutes (grains will not be tender). Transfer to a medium bowl; cool for 5 minutes. Stir in yogurt, milk, honey, apple pie spice, and salt. Cover and chill for at least 12 hours or up to 3 days.
2 To serve, transfer cereal to a medium saucepan.* Cook and stir over low heat until heated through. Stir in apple and dried fruit. Sprinkle with almonds.
PER SERVING: 203 cal., 4 g total fat (1 g sat. fat), 3 mg chol., 120 mg sodium, 36 g carb., 5 g fiber, 7 g pro.
You may serve the cereal without heating. Just let it stand at room temperature for 15 minutes before serving.
make it vegan
Substitute soy yogurt for the dairy yogurt and soymilk for the dairy milk.