Healthy Recipe:

Recipe: Red, white and blue parfait

  • Healthy carb = whole fruits & vegetables, at least 50% whole grains and no more than 1 tsp of sugar per serving
  • Low sodium = no more than 140 mg of sodium per serving
  • Low fat = no more than 3 g of fat per serving
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By Mayo Clinic staff
Serves 4

Ingredients

    • 1 pint fresh strawberries, sliced
    • 1 1/2 cups fresh blueberries

    Creamy filling

    • 1 cup low-fat, artificially sweetened vanilla yogurt
    • 1/4 cup fat-free cream cheese, softened
    • 1 teaspoon honey

Directions

Make creamy filling by placing yogurt, cream cheese and honey into bowl and beating until fluffy. Assembly parfaits by placing 1/3 cup strawberries in each parfait glass. Top each with 3 tablespoons of creamy filling, then 1/4 cup blueberries. Garnish each by dividing remaining topping. Chill until ready to serve.

Nutritional analysis per serving

Serving size: 1 parfait glass
Calories100 Sodium116 mg
Total fat1 g Total carbohydrate20 g
Saturated fat0.4 g Dietary fiber3 g
Monounsaturated fat0.2 g Protein5 g
Cholesterol2 mg   
Mayo Clinic Healthy Weight Pyramid Servings Diabetes Meal Plan Exchanges Dash Eating Plan Servings

 

Source: This recipe is one of 400 recipes collected in the "Fix-It and Enjoy-It! Healthy Cookbook" published by Good Books and available at the MayoClinic.com Bookstore.
RE00159 June 26, 2009

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