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MightyFull > Favorite Meals

Cream of Wheat with Maple Walnuts and Cranberries (Rodale Recipe)

Suitable for:
Nutrition Facts
Serving Size: 1 meal
Amount Per Serving
Calories from Fat 95
Calories 297
% Daily Values*
Total Fat 10.58g 16%
  Saturated Fat 0.981g 5%
  Polyunsaturated Fat 7.354g  
  Monounsaturated Fat 1.572g  
  Trans Fat 0g  
Cholesterol 0mg 0%
Sodium 168.4mg 7%
Potassium 307mg  
Total Carbohydrate 42.15g 14%
  Dietary Fiber 5.66g 23%
  Sugars 23.97g  
  Other Carbohydrate 0g  
Protein 11.45g  
Vitamin A 6% Vitamin C 0%
Calcium 41.2% Iron 29%
of RDI*
(297 calories)
15% of RDI
Calorie Breakdown:
Carbohydrate (54%)
Fat (31%)
Protein (15%)
* Based on a RDI of 2000 calories
Additional Description/Notes:
1/2 cup fat-free evaporated milk, 2 TBSP whole grain cream of wheat cereal or wheatena, 1 TBSP ground flaxseed, 1/2 tsp vanilla extract, 1 TBSP chopped walnuts, 1 tsp maple syrup, 1 TBSP dried cranberries.

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 (note, your microwave may not need that much time if you have a higher wattage oven). 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 powerr for about 45 seconds, or until sizzling. Using a spatula, scatter the glazed walnuts over the cereal mixture. Top with cranberries.

Nutritional Facts per serving:
Calories - 296.6
Fat - 8.7G
Saturated Fat - 0.7g
Sodium - 150.2 mg
Carbohydrates 41.7g
Total Sugars 24.1 g
Dietary Fiber 4.7g
Protein 14.6
Couldn't get the ingredients below exactly right, but could vary per brand or what you have available to you in your kitchen.
The information specified for this meal was submitted and shared by member MightyFull on 30 Dec 09.

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 Nutrition summary:

There are 297 calories in Cream of Wheat with Maple Walnuts and Cranberries (Rodale Recipe)
Calorie break-down: 31% fat, 54% carbs, 15% protein
(per meal)

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