Filling High Protein Breakfast
Greek Yogurt with Dried Fruit
and Almonds
(11 votes)
(11 votes)
Greek Yogurt with Dried Fruit - Fruit quark is always good - as a light breakfast, healthy snack or a lush and fruity dessert
Health Score:
89 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
336
calories
Calories
Healthy, because
Even smarter
Nutritional values
This dish has little fat and sugar, but provides plenty of protein and fiber.
Add 1 tablespoon each of oat flakes and linseed for even more fiber.
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 336 cal. | (16 %) | ||
| Protein | 23 g | (23 %) | ||
| Fat | 9 g | (8 %) | ||
| Carbohydrates | 38 g | (25 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7 g | (23 %) |
more nutritional values
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0.3 μg | (2 %) | ||
| Vitamin E | 4.5 mg | (38 %) | ||
| Vitamin K | 3.1 μg | (5 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 6.3 mg | (53 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 66 μg | (22 %) | ||
| Pantothenic acid | 1.5 mg | (25 %) | ||
| Biotin | 14.9 μg | (33 %) | ||
| Vitamin B₁₂ | 1.2 μg | (40 %) | ||
| Vitamin C | 31 mg | (33 %) | ||
| Potassium | 922 mg | (23 %) | ||
| Calcium | 253 mg | (25 %) | ||
| Magnesium | 86 mg | (29 %) | ||
| Iron | 3.1 mg | (21 %) | ||
| Iodine | 18 μg | (9 %) | ||
| Zinc | 1.7 mg | (21 %) | ||
| Saturated fatty acids | 1.1 g | |||
| Uric acid | 61 mg | |||
| Cholesterol | 1 mg | |||
| Complete sugar | 29 g |
Development of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
- Ingredients
- 1 Orange
- 4 ozs Dried Fruit (such as apricots, plums, apple, figs)
- 1 Tbsp chopped almonds
- 1 Tbsp Pine nuts
- 9 ozs Greek yogurt
- 2 Tbsps mineral water (carbonated)
Preparation
Kitchen utensils
1 Non-stick pan, 1 Wooden spoon, 2 Bowls, 1 Whisk, 1 Tablespoon, 1 Citrus juicer, 1 Large knife, 1 Cutting board, 1 Plate
Preparation steps
1.
Squeeze out orange juice.
2.
Finely dice the dried fruit and place in a small bowl. Add orange juice and let soak until fruit is softened, about 15 minutes.
3.
Meanwhile, toast the almonds and pine nuts in a dry pan until golden brown while stirring. Let cool slightly on a plate.
4.
Stir together the yogurt, mineral water and dried fruit along with soaking liquid.
5.
Divide fruit curd between glasses, sprinkle with almonds and pine nuts and serve immediately.
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