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Lemon Breakfast Parfaits
Reuben Van Hemert
MHIF Fall 2005 Intern
Prep: 20 minutes, Cool: 30 minutes, Stand: 30 minutes
Ingredients:
3/4 cup fat-free milk
1/3 cup couscous
1/2 cup lemon low-fat yogurt
1/2 cup reduced-calorie dairy sour cream
1 tablespoon honey
1/4 teaspoon finely shredded lemon
Peel 3 cups assorted fruit, such as sliced strawberries, kiwifruit, nectarine, or star fruit; and/or blueberries or raspberries Chopped crystallized ginger (optional) Fresh mint (optional)
Directions:
1. In a medium saucepan bring the milk and salt to boiling; stir in the couscous. Simmer, covered, for 1 minute. Remove from heat; let stand for 5 minutes. Stir with a fork until fluffy. Cool.
2. In a small bowl combine the yogurt, sour cream, honey, and lemon peel; stir into the couscous. In another bowl combine desired fruit.
3. To serve, divide half of the fruit mixture among 6 parfait glasses. Spoon couscous mixture over fruit; top with remaining fruit. If desired, garnish with chopped crystallized ginger and mint. Make 6 servings.
Make-Ahead Tip: Prepare couscous mixture; cover and chill up to 4 hours. Prepare fruit; cover and chill up to 4 hours.
Exchanges: 1 Starch, 1/2 Fruit, 1/2 Fat
Nutrition facts per serving:
calories: 127, total fat: 2g, saturated fat: 1g, cholesterol: 6mg, sodium: 70mg,
carbohydrate: 22g, fiber: 2g, protein: 5g
Potato & Carrot Casserole
Sonya Boland
MHIF Summer 04' Education Intern
2 cups carrots cooked and sliced
1/2 cup o
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