Breakfast Parfait

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

EatingWell Test Kitchen

Used by permission. (c) Eating Well, Inc.

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Ingredients

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

Prep: 10 min Total: 15 min (Quick)

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1
Place cottage cheese (or yogurt) in a small bowl. Top with fruit and sprinkle with wheat germ.

Calories: 248		Fiber: 3 g
Fat: 2 g		Saturated Fat: 1 g
Carbohydrates: 35 g		Protein: 23 g
Sodium: 24 mg		Monounsaturated Fat: 1 g
Exchanges: 2 fruit, 3 very lean meat		Cholesterol: 7 g
Carbohydrate Servings: 2		Potassium: 414 mg
Nutrition Bonus: Vitamin C (30% daily value), Selenium (20% dv), Calcium (15% dv).		Nutrition Note: Per serving (with yogurt, papaya): 185 calories; 3 g fat (2 g sat, 0 g mono); 15 mg cholesterol; 28 g carbohydrate; 10 g protein; 3 g fiber; 132 mg sodium; 404 mg potassium. Nutrition bonus: Vitamin C (150% daily value), Vitamin A (40% dv), Calcium (35% dv), Folate (17% dv).

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