Breakfast Parfait

Breakfast Parfait

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

From EatingWell: The EatingWell Diet (2007)
Yield: 1 serving
Active Time: 10
Total Time: 10


  1. 3/4 cup low-fat cottage cheese or low-fat plain yogurt
  2. 1 cup pineapple chunks, papaya chunks or cling peaches
  3. 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: 247 calories; 3 g fat (2 g sat, 0 g mono); 15 mg cholesterol; 40 g carbohydrates; 20 g protein; 3 g fiber; 632 mg sodium; 479 mg potassium.

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

2 Carbohydrate Serving

Exchanges: 2 fruit, 3 very lean meat