This treat is not only palate-pleasing, it’s pretty to look at as well.
Preparation time: 7 minutes
½ cup raspberries
½ cup nonfat yogurt, divided
3 teaspoons granola
¼ cup banana slices
¼ cup kiwifruit slices
Fat-free whipped topping (optional)
Spoon a small handful of raspberries into the bottom of a parfait, pilsner, or tall wine glass. Top with about ¼ cup of yogurt, a teaspoon of granola, and banana and kiwifruit slices, followed by another dollop of yogurt. Continue layering, ending with granola. Top the parfait with fruit and fat-free whipped topping, if desired.
MAKES 1 SERVING
Per serving: 176 calories, 35 g carbohydrate, 8 g protein, 2.5 g fat, 0.5 g saturated fat, 3 mg cholesterol, 71 mg sodium, 7 g fiber
Carbohydrate Choices: 3
Dietary Exchanges: ½ starch, 2 fruit, ½ milk
UNLEASH NUTRIENTS
In a classic case of mucking up a good thing, some food manufacturers now add so much sweetener to yogurt that it may as well be candy. For an everyday dessert that is naturally sweet but also loaded with calcium and fiber, mix cut-up dried fruits into plain fat-free yogurt. Select dried fruits that have no sugar added to them (they’re sweet enough on their own because the natural sugars have been concentrated as the moisture content evaporates). Dates, raisins, apricots, and plums are all fine options. Chop them into small bits. Stir about 2 tablespoons of fruit into ½ cup of yogurt. Stir in ¼ teaspoon lemon, orange, or vanilla extract for additional flavor with no calories or carbohydrates.