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A little low fat dairy and some vitamin-rich fruit and you've just started your day right, nutritionally speaking.
1 serving
Active Time: 10 minutes
Total Time: 10 minutes
Active Time: 10 minutes
Total Time: 10 minutes
Ingredients
3/4 cup low-fat cottage cheese, or low-fat plain yogurt
1 cup pineapple chunks, papaya chunks or cling peaches
2 teaspoons toasted wheat germ
3/4 cup low-fat cottage cheese, or low-fat plain yogurt
1 cup pineapple chunks, papaya chunks or cling peaches
2 teaspoons toasted wheat germ
Preparation
Place cottage cheese (or yogurt) in a small bowl. Top with fruit and sprinkle with wheat germ.
Nutrition
Per serving (with cottage cheese, pineapple): 248 calories; 2 g fat (1 g sat, 1 g mono); 7 mg cholesterol; 35 g carbohydrates; 23 g protein; 3 g fiber; 24 mg sodium; 414 mg potassium.
Nutrition Bonus: Vitamin C (30% daily value), Selenium (20% dv), Calcium (15% dv).
2 Carbohydrate Serving
Exchanges: 2 fruit, 3 very lean meat
Nutrition Note: Per serving (with yogurt, papaya): 185 calories; 3 g fat (2 g sat, 0 g mono); 15 mg cholesterol; 28 g carbohydrate; 10 g protein; 3 g fiber; 132 mg sodium; 404 mg potassium. Nutrition bonus: Vitamin C (150% daily value), Vitamin A (40% dv), Calcium (35%
Place cottage cheese (or yogurt) in a small bowl. Top with fruit and sprinkle with wheat germ.
Nutrition
Per serving (with cottage cheese, pineapple): 248 calories; 2 g fat (1 g sat, 1 g mono); 7 mg cholesterol; 35 g carbohydrates; 23 g protein; 3 g fiber; 24 mg sodium; 414 mg potassium.
Nutrition Bonus: Vitamin C (30% daily value), Selenium (20% dv), Calcium (15% dv).
2 Carbohydrate Serving
Exchanges: 2 fruit, 3 very lean meat
Nutrition Note: Per serving (with yogurt, papaya): 185 calories; 3 g fat (2 g sat, 0 g mono); 15 mg cholesterol; 28 g carbohydrate; 10 g protein; 3 g fiber; 132 mg sodium; 404 mg potassium. Nutrition bonus: Vitamin C (150% daily value), Vitamin A (40% dv), Calcium (35%
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