Mayo Clinic Health Library

Recipe: Red, white and blue parfait

Updated: 06-26-2009

Ingredients

Serves: 4

  • 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. Assembly 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.

Nutritional Analysis per serving
  • Calories: 100
  • Total carbohydrate: 20 g
  • Cholesterol: 2 mg
  • Dietary fiber: 3 g
  • Monounsaturated fat: 0.2 g
  • Protein: 5 g
  • Saturated fat: 0.4 g
  • Sodium: 116 mg
  • Total fat: 1 g
Click to expand tables
Mayo Clinic Healthy Weight Pyramid Servings
Diabetes Meal Plan Exchanges
DASH Eating Plan Servings

Site view: at a glance