½ cup unsalted raw almonds
1 cup nonfat milk
1 cup nonfat plain yogurt
1 cup old-fashioned rolled oats
2 tablespoons honey
¼ teaspoon vanilla extract
2 cups mixed berries, fresh or frozen (strawberries hulled and halved)
Toast the almonds in a dry skillet over medium-high heat, stirring frequently, until golden and fragrant, about 3 minutes. Chop them coarsely.
In a medium bowl, stir together the milk, yogurt, oats, honey, and vanilla. Divide the oat mixture evenly among 4 small dishes or parfait glasses. Top each with ½ cup of berries, then 2 tablespoons of the chopped almonds. Cover tightly and refrigerate overnight. The parfaits will keep up to 3 days in the refrigerator.
Makes 4 servings
Serving size: ¾ cup muesli, ½ cup berries, 2 tablespoons almonds
Calories 300; Total Fat 10g (Sat Fat 1g, Mono Fat 6g, Poly Fat 2g); Protein 13g; Carb 41g; Fiber 6g; Cholesterol 0mg; Sodium 75mg
Excellent source of: calcium, fiber, manganese, protein, vitamin c
Good source of: copper, iodine, iron, magnesium, phosphorus, riboflavin
Copyright 2009 Ellie Krieger. All rights reserved.