Honeyed Yogurt and Mixed Berries with Whole-Grain Waffles

As you enjoy this meal, you also enjoy antioxidants, fiber, and vitamin C from the berries; protein and calcium from the yogurt; and protein, fiber, and B vitamins from the waffles.

Yield: 4 servings (serving size: 1 waffle, 1 cup fruit mixture, about 1/3 cup yogurt mixture, and 1 teaspoon wheat germ)

Ingredients

• 2  cups  vanilla low-fat yogurt
• 2  tablespoons  honey
• 2  cups  fresh raspberries
• 1  cup  quartered small strawberries
• 1  cup  fresh blackberries
• 1/3  cup  sugar
• 2  tablespoons  fresh lemon juice
• 4  frozen whole-grain waffles, toasted
• 4  teaspoons  toasted wheat germ

Preparation

Drain yogurt in a fine sieve or colander lined with cheesecloth for 10 minutes; spoon into a bowl. Add honey, stirring to combine.

Combine berries, sugar, and juice; let stand 5 minutes. Place 1 waffle on each of 4 plates; top each serving with 1 cup fruit mixture, about 1/3 cup yogurt mixture, and 1 teaspoon wheat germ. Serve immediately.

Nutritional Information

Calories:

377 (16% from fat)

Fat:

6.8g (sat 2.3g,mono 2.3g,poly 1.6g)

Protein:

11.5g

Carbohydrate:

71.6g

Fiber:

8.3g

Cholesterol:

43mg

Iron:

1.9mg

Sodium:

214mg

Calcium:

345mg