Recipe: Fruit-N-Grain Breakfast Salad (low fat - using brown rice and bulgur)

FRUIT-N-GRAIN BREAKFAST SALAD

3 cups water
1/4 teaspoon salt
3/4 cup quick-cooking brown rice
3/4 cup bulgur
1 Granny Smith apple
1 Red Delicious apple
1 orange
1 cup raisins
1 container (8-ounce) low fat vanilla yogurt

In large pot, heat water and salt to boiling over high heat. Add rice and bulgur; reduce heat to low, cover, and cook 10 minutes. Remove from heat and set aside, covered 2 minutes.

Spread hot grains on baking sheet to cool (this will make them fluffier). Grains can be prepared the night before and kept refrigerated.

JUST BEFORE SERVING, PREPARE FRUIT:
Core and chop apples; peel orange and cut into sections. Add apples, orange, and raisins to grain mixture. Stir in yogurt to coat grains and fruit.

Servings: 6

Per serving: Protein: 4g; Fat: 1g; Carbohydrate: 40g; Fiber: 5g; Sodium: 117mg; Cholesterol: 1mg; Calories: 187.

Source: Washington State Apple Commission