Yogurt parfaits are a popular coffeeshop item, but add an ancient grain and you’ve got another layer of nutrition.
Trend trackers have been watching both quinoa and Greek yogurt steadily rise in the American diet. This Quinoa Breakfast Parfait layers quinoa (pronounced keen-wah), a rather bland but fluffy and filling grain, with tangy Greek yogurt to create an early morning eye-opener.
Both quinoa and Greek yogurt are wholesome, natural and packed with protein.
Bonus: You can also make up the parfaits 2 or 3 days ahead of serving, then keep refrigerated. Or, skip the parfait cup and prepare the parfaits in 1/2-pint jelly jars and take this breakfast treat to-go on your way out the door.
Cooking tip: Toasting intensifies the flavor of the almonds. To toast, spread almonds in a single layer on a baking sheet. Bake at 350 degrees for 5 to 7 minutes or until lightly toasted. Watch carefully so they do not burn.
Serving suggestion: Substitute low-fat granola for the sliced, toasted almonds. Top the parfaits with the almonds or granola just before serving.
QUINOA BREAKFAST PARFAITS
1/2 cup quinoa
1 cup water
1/2 cup chopped dried pitted cherries
2 (5.3-oz) cartons fat-free black cherry Greek yogurt
1/4 cup sliced almonds, toasted
Rinse quinoa; drain. Cook quinoa in water in a small saucepan according to package directions. When done, and water is absorbed, stir in cherries. Cover, remove from heat and let stand 5 minutes.
Spoon quinoa cherry mixture evenly into 4 (8-ounce) parfait glasses or straight-sided glasses. Spoon yogurt evenly over the quinoa. Cover and refrigerate overnight.
When ready to serve, sprinkle with almonds. Makes 4 servings.
Per serving: 261 calories (21 percent from fat), 6 g total fat (1 g saturated), 1 mg cholesterol, 44 g carbohydrates, 9 g protein, 59 mg sodium, 3 g dietary fiber.
Source: Recipe developed for The Kansas City Star by Kathryn Moore and Roxanne Wyss.