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Berry Morning Mash (Cooking for 2)

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Start the morning with a burst of berries and double-duty dairy! From Prevention Healthy Cooking.

  • Prep Time 10 min
  • Total Time 10 min
  • Servings 2

Ingredients

1
cup Yoplait® Original 99% Fat-Free mountain blueberry yogurt (from two 6-oz containers)
1/2
cup reduced-fat cottage cheese
1/2
cup blueberries and/or sliced strawberries or Cascadian Farm® frozen organic blueberries and/or sliced strawberries (thawed)
1
to 2 tablespoons fat-free granola
1
teaspoon crushed walnuts or almonds
2
teaspoons grated dark chocolate

Directions

  • 1 In individual cups or large bowl, combine yogurt, cottage cheese, berries, granola and nuts.
  • 2 Grate chocolate over top.

Nutrition Info

The Quick Take:

  • Calories 230
  • Fat 4g
  • Saturated Fat 2g
  • Sodium 300mg

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
230
(
Calories from Fat
35),
% Daily Value
Total Fat
4g
4%
(Saturated Fat
2g,
2%
Trans Fat
0g
0%
),
Cholesterol
10mg
10%;
Sodium
300mg
300%;
Total Carbohydrate
37g
37%
(Dietary Fiber
1g
1%
  Sugars
29g
29%
),
Protein
12g
12%
;
% Daily Value*:
Vitamin A
15%;
Vitamin C
6%;
Calcium
20%;
Iron
2%;
Exchanges:
0 Starch; 0 Fruit; 2 Other Carbohydrate; 1/2 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 0 Very Lean Meat; 1 Lean Meat; 0 High-Fat Meat; 0 Fat;
Carbohydrate Choices:
2 1/2
*Percent Daily Values are based on a 2,000 calorie diet.

Did You Know?

Expert Tips

Low-fat or fat free skim milk and yogurt are dairy sources of protein. These foods deliver bone-building nutrients such as calcium and vitamin D.

Eat Up Slim Down Annual Recipes 2004 from Prevention® (2004) p. 41

Ratings & Reviews

©Copyright 2009, Rodale, Inc. Yoplait is a registered trademark of YOPLAIT MARQUES (France) used under license.
We calculated the nutrition of this recipe at the time it was created on 08/13/2009. NOTE: We do not include optional ingredients in our calculations. If concerned about gluten-free, non-dairy, vegetarian or vegan status, always read ingredient labels to make sure each recipe ingredient meets requirements. Products and ingredient sources can change.

Facts about this Recipe

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Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
230
(
Calories from Fat
35),
% Daily Value
Total Fat
4g
4%
(Saturated Fat
2g,
2%
Trans Fat
0g
0%
),
Cholesterol
10mg
10%;
Sodium
300mg
300%;
Total Carbohydrate
37g
37%
(Dietary Fiber
1g
1%
  Sugars
29g
29%
),
Protein
12g
12%
;
% Daily Value*:
Vitamin A
15%;
Vitamin C
6%;
Calcium
20%;
Iron
2%;
Exchanges:
0 Starch; 0 Fruit; 2 Other Carbohydrate; 1/2 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 0 Very Lean Meat; 1 Lean Meat; 0 High-Fat Meat; 0 Fat;
Carbohydrate Choices:
2 1/2
*Percent Daily Values are based on a 2,000 calorie diet.

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