If you want to eat healthy and lose weight, prepare your own low fat, low-kilojoule fare at home. Minimize your time in the kitchen, with these delicious recipes.
Ingredients and Method
If you want to eat healthy and lose weight, prepare your own low fat, low-kilojoule fare at home. Minimise your time in the kitchen, with these delicious recipes.
Serves: 4
Prep Time: 10 minutes
Cook Time: 10 minutes
Nutrition Score per serving:
1080 kilojoules, 2g calcium, 50 carbs, 5g fat, 2g fiber, 3g protein
Ingredients:
2 cans mandarin oranges, drained
2 cans pineapple chunks in juice, drained
1 fat-free whipped topping
4 tablespoons peanuts
Directions:
In a small bowl, combine mandarin oranges and pineapple. Spoon 2 tablespoons of fruit into the bottom of four clear, tall glasses. Top fruit with 2-3 tablespoons of whipped topping. Repeat layers until fruit is evenly distributed. Sprinkle each parfait with 1 tablespoon peanuts before serving.
Boost Nutrition:
Top the first fruit layer in each parfait with 1/4 cup of low fat fruit yogurt (any flavor) to add 251 kilojoules, 1g fat, 1g protein and 96 mg calcium. Mix 2 tablespoons of wheat germ to the peanuts before sprinkling them over each parfait to add 318 kilojoules, 1g fat, 4g protein, 1g fiber, 97 mg calcium, vitamins B and E.
