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 minutes
Total Time: 10 minutes
Ingredients
- 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
Preparation
- Place cottage cheese (or yogurt) in a small bowl. Top with fruit and sprinkle with wheat germ.
Nutrition Per serving (with cottage cheese, pineapple):
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
Nutrition Note: Per serving (with yogurt, papaya): 196 calories; 4 g fat (2 g sat, 1 g mono); 11 mg cholesterol; 31 g carbohydrate; 12 g protein; 3 g fiber; 140 mg sodium; 738 mg potassium. Nutrition bonus: Vitamin C (150% daily value), Vitamin A (30% dv), Calcium (37% dv), Folate (23% dv), Potassium (21% dv), Magnesisum (19% dv), Zinc (17% dv).