Red, white and blue parfait

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

In a medium size bowl, combine the yogurt, cream cheese and honey. Beat until the mix is well mixed and fluffy.

To parfait glasses, add the mix between layers of berries. Chill until ready to serve.

Serving Information

Serves 4

Nutritional analysis per serving

Calories: 100
Total carbohydrate: 20 g
Cholesterol: 3 mg
Dietary fiber: 3 g
Monounsaturated fat: Trace
Protein: 6 g
Saturated fat: Trace
Serving size: 1 parfait glass
Sodium: 140 mg
Total fat: 1 g

DASH Eating Plan Servings

Dairy foods (low-fat or fat-free): 1/2
Fruits: 1

Diabetes Meal Plan Choices

Mayo Clinic Healthy Weight Pyramid Servings

Fruits: 1
Protein and dairy: 1/2