Greek Yogurt, Chocolate, Walnut, and Wild Blueberry Parfaits

yogurt-fruit-nut-parfaits Recipe
Charles Masters
Dark chocolate is rich in heart-healthy antioxidants, and recent research shows that wild blueberries are just as good at protecting your heart from damage as they are at protecting your brain. Put them together, though, and trigger even more heart-helping power: The flavonoids, called catechins, in chocolate, and flavonoids called quercetins in blueberries are thought to work together to keep your blood from clotting.

Yield:

4 servings

Nutritional Information

Calories 180
Satfat 2 g
Monofat 2 g
Polyfat 2 g
Fat 7 g
Cholesterol 0 mg
Protein 12 g
Carbohydrate 20 g
Sugars 13 g
Fiber 2 g
Iron 1 mg
Sodium 64 mg
Calcium 87 mg

Ingredients

1/2 cup fresh or frozen blueberries, thawed
2 cups nonfat Greek-style yogurt
2 1/2 tablespoons mini dark-chocolate chips
1/2 cup oat granola
Chopped walnuts

Preparation

Spoon 1 tablespoon fresh or frozen blueberries, thawed, into each of 4 parfait glasses. Spoon 1/4 cup nonfat Greek-style yogurt over berries in each glass, then top each with 1 teaspoon mini dark-chocolate chips, 1 tablespoon oat granola, and a sprinkling of chopped walnuts. Add another layer of the berries, yogurt, chocolate, walnuts, and granola to each glass; serve.

Note:

Frances Largeman-Roth, RD,

January 2010
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