Breakfast Parfait

From EatingWell: The EatingWell Diet (2007)

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

READER'S COMMENT:

"I use a lot this as an evening snack. I use less cottage cheese to stay under 150cals. It is a great tasty treat. "

Makes: 1 serving

Active Time: 10 minutes

Total Time: 10 minutes

Nutrition Profile

View Our Nutrition Guidelines »

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).

Carbohydrate Servings: 2

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).

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