Breakfast Parfait

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A little low-fat dairy and some vitamin-rich fruit and you've just started your day right, nutritionally speaking.

Yield: 1 serving
Active Time: 10
Total Time: 10


  • 3/4 cup low-fat cottage cheese or low-fat plain yogurt
  • 1 cup pineapple chunks, papaya chunks or cling peaches
  • 2 teaspoons toasted wheat germ


Place cottage cheese (or yogurt) in a small bowl. Top with fruit and sprinkle with wheat germ.


Nutrition Per Serving

calories 247
fat 3 g (2 g sat, 0 g mono)
cholesterol 15 mg
carbohydrates 40 g
protein 20 g
fiber 3 g
sodium 632 mg
potassium 479 mg

Nutrition Bonus Vitamin C (28% daily value), Calcium (33% dv).

Carbohydrate Serving 2

Exchanges 2 fruit, 3 very lean meat

From EatingWell The EatingWell Diet (2007)