Eat Smarter USA | Eat Healthy. Live Smarter.
Ingredients
Frozen Mango and Yogurt Parfait
- Ingredients
- 3 eggs
- 1 lemon
- 120 grams sugar
- 150 grams Quark
- 400 grams Yogurt (low-fat)
- 12 sheets gelatin
- 250 milliliters Whipped cream
- 400 grams canned Mango puree
Separate the eggs (reserve the egg whites for another use). Juice the lemon.
Whisk the egg yolks with the sugar until light and fluffy. Stir in the quark, lemon juice and yogurt.
Place 9 sheets of gelatin in a bowl, 3 sheets in a separate bowl and pour a bit of water over both to soften.
Squeeze any excess water from the 9 sheets and heat in a small saucepan with 2-3 tablespoons of the yogurt mixture until dissolved. Stir back into the yogurt mixture. Beat the whipping cream until stiff and fold into the yogurt mixture.
Squeeze any excess water from the remaining gelatin and dissolve in a small saucepan with about 3 tablespoons of the mango puree, then stir back into the mango puree.
Line a terrine mold or loaf pan with plastic wrap, spread a bit of mango puree in the bottom and pour about half of the yogurt mixture on top. Layer in the remaining mango puree and yogurt mixture, cover with aluminum foil and freeze for at least 4 hours. Remove from the terrine mold, discard the plastic wrap, slice and serve.
(Percentage of daily recommendation)
| Calorie | 210 cal. | (10 %) | ||
| Protein | 7 g | (7 %) | ||
| Fat | 11 g | (9 %) | ||
| Carbohydrates | 21 g | (14 %) | ||
| Sugar added | 12 g | (48 %) | ||
| Roughage | 0.5 g | (2 %) |
Healthy, because
Quark and yoghurt bring bone-strengthening calcium into the parfait - the lactic acid bacteria from the yoghurt also have a beneficial effect on the intestinal flora. The protein in quark consists of the components casein and whey protein. The latter can be quickly processed and made available by the body. The mango adds immune-strengthening vitamin C to the yoghurt mango parfait.
Even smarter
The yoghurt-mango parfait is especially good as a summer dessert. You are welcome to replace the mango puree with another fruit - in early summer, for example, a strawberry puree is a good idea.