Breakfasts involving some combination of yogurt and berries are common in our house. My husband likes to mix his with bran cereal (he’s a wild man) and I really enjoy things like Berry Tofu Smoothie. This morning I decided to see what it would be like to make a parfait using yogurt, berries and bulgur, a whole grain I’ve been using more and more. It turned out great and was very filling. I didn’t even think about eating again until way past my normal lunch time.
I used Hodgson Mill Bulgur Wheat w/Soy, but any bulgur will do. Just follow the package directions to get the correct ratio of water to bulgur and the appropriate cooking time.
I started the bulgur when I got up and then let it cool while I was in the shower. I’m sure it would also work to cook the bulgur the night before and store it in the refrigerator. This would also make for a colder parfait that would be heavenly on a hot summer morning.
This recipe is low in Cholesterol and Sodium and is a good source of Calcium, Manganese and Vitamin C. Although a large percentage of the calories in this recipe do come from sugar, 44g of carbs at a meal works for my diabetes eating plan. If that is too much for you, use plain yogurt instead of vanilla. It will save you 19g of carbs.
½ cup bulgur
1 cup plus 2 Tbsp water
1 cup lowfat vanilla yogurt
1/8 tsp almond extract
¾ cup strawberries, sliced
¾ cup blueberries
2 Tbsp sliced almonds
Combine bulgur and water in small saucepan. Bring to a boil, then cover and simmer 15 minutes. Remove from heat and cool. Fluff with a fork.
Combine vanilla yogurt and almond extract.
Place ¼ of the bulgur in each of two glasses. Top with ¼ of yogurt mixture, strawberries, blueberries and almonds. Repeat layers.
Makes 2 servings
Per serving: 246 calories, 5g fat (1g sat), 6mg cholesterol, 86mg sodium, 42g carb, 5g fiber, 26g sugar, 13g protein