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

Make creamy filling by placing yogurt, cream cheese and honey into bowl and beating until fluffy.

Assemble 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.

Serving Information

Serves 4

Nutritional analysis per serving

Calories: 129
Total carbohydrate: 24 g
Cholesterol: 5 mg
Dietary fiber: 3 g
Monounsaturated fat: 0.3 g
Protein: 6 g
Saturated fat: 0.5 g
Serving size: 1 parfait glass
Sodium: 144 mg
Total fat: Trace

DASH Eating Plan Servings

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

Diabetes Meal Plan Choices

Fruits: 1
Milk and milk products: 1/2

Mayo Clinic Healthy Weight Pyramid Servings

Fruits: 1
Protein and dairy: 1/2