This sweet, fragrant breakfast dish is even more delicious and healthful when topped with slices of banana or strawberries and additional fat-free milk.

　　

Ingredients

serves 4, 2/3 cup per serving

　　Cooking spray

　　1 1/4 cups fat-free milk

　　1 cup unsweetened apple juice

　　1 teaspoon vanilla extract

　　2 cups uncooked instant brown rice

　　1/4 cup dried fruit, such as currants, cherries, blueberries, or raisins, or a combination

　　1 teaspoon ground cinnamon

　　

Step 1

Lightly spray a medium saucepan with cooking spray. Pour in the milk, apple juice, and vanilla. Bring to a boil over high heat, about 4 minutes.

　　

Step 2

Stir in the rice, dried fruit, and cinnamon. Reduce the heat and simmer, covered, for 10 minutes, or until the liquids are absorbed and the rice is tender.

　　

nutrition information

Step 3

(Per Serving)

　　

Step 4

Calories: 255

　　

Step 5

Total Fat: 1.5g

　　

Step 6

Saturated: 0.0g

　　

Step 7

Trans: 0.0g

　　

Step 8

Polyunsaturated: 0.5g

　　

Step 9

Monounsaturated: 0.5g

　　

Step 10

Cholesterol: 2mg

　　

Step 11

Sodium: 45mg

　　

Step 12

Carbohydrates: 52g

　　

Step 13

Fiber: 3g

　　

Step 14

Sugars: 17g

　　

Step 15

Protein: 7g

　　

Step 16

Dietary Exchanges

　　

Step 17

2 1/2 Starch

　　

Step 18

1 Fruit

　　American Heart Association Quick & Easy Meals