Breakfast Parfait


Breakfast Parfait

By Sonia Sultana    

February 11, 2016

0.0 0

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

  • Prep: 10 mins
  • 10 mins

    10 mins

  • Yields: 1 serving


3/4 cup low-fat cottage cheese or low-fat plain yogurt


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

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), Magnesium (19% dv), Zinc (17% dv).


Nutrition Facts

Serving Size1
Sodium632 mg
Potassium479 mg
Protein20 g
Cholesterol15 mg
Total Fat3 g
Saturated Fat2 g
Total Carbohydrates40 g
Dietary Fiber3 g

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