Mixed Berry, Flaxseed, and Yogurt Parfait
Layer this parfait in an insulated coffee mug before you head to work, and it will stay cold until you arrive.
Prep: 5 minutes
1/2 cup plain low-fat yogurt
2 tablespoons low-sugar strawberry preserves
1/4 teaspoon grated lemon rind
1/4 cup low-fat granola without raisins
1 tablespoon sliced almonds, toasted
1 tablespoon flaxseed meal
2/3 cup mixed fresh berries
1. Combine first 3 ingredients in a small bowl. Combine granola, almonds, and flaxseed meal in a separate small bowl. Spoon half of yogurt mixture into bottom of 1 (10-ounce) glass; top with half of granola mixture and 1⁄3 cup berries. Repeat layers with remaining yogurt mixture, granola mixture, and berries. Yield: 1 serving.
CALORIES 321; FAT 9.1g (sat 1.7g, mono 3.3g, poly 2.2g); PROTEIN 11.2g; CARB 52.1g; FIBER 9.6g; CHOL 13mg; IRON 2.8mg; SODIUM 123mg; CALC 256mg
Morning Wheat Berry Salad
Cook the wheat berries for this whole-grain breakfast salad over the weekend so you can enjoy this dish throughout the week without much prep work.
Prep: 4 minutes • Cook: 1 hour • Other: 8 hours
1 cup uncooked wheat berries
1 cup plain low-fat yogurt
1/4 cup maple syrup
1 cup blueberries
1 cup sliced strawberries
1/2 cup sliced almonds, toasted (optional)
1. Place wheat berries in a bowl; cover with water to 2 inches above berries. Cover and let stand 8 hours. Drain.
2. Place wheat berries in a medium saucepan; cover with water to 2 inches above berries. Bring to a boil; reduce heat, and cook, uncovered, 1 hour or until wheat berries are tender. Drain.
3. Combine yogurt and syrup in a large bowl, stirring with a whisk. Add wheat berries, blueberries, and strawberries; toss well. Sprinkle with almonds, if desired. Yield: 6 servings (serving size: 3/4 cup).
CALORIES 188; FAT 1.2g (sat 0.5g, mono 0.1g, poly 0.3g); PROTEIN 6.2g; CARB 40.5g; FIBER 5.1g; CHOL 3mg; IRON 0.3mg; SODIUM 31mg; CALC 82mg
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