Preparation time: 15 minutes
Chilling time: 1 hour

1 package instant pudding mix
1 1/2 cups low-fat rice milk or soy milk
1 cup coarsely crumbled graham cracker pieces
1 cup mixed berries (fresh or frozen and thawed)
3 tablespoons shredded coconut

Prepare pudding according to package directions. Place a thin layer of graham cracker crumbs in the bottom of three parfait cups or small bowls and cover with a thin layer of berries then a layer of pudding. Complete parfaits by layering graham crackers, pudding, and berries until all ingredients are used. Garnish with coconut and chill for one hour before serving.

Note: This dessert freezes well. For variation, use sliced bananas and peaches in addition to berries, or try fruit-flavored soy yogurt in place of pudding.

Yield: 3 parfaits
Serving Size: 1 parfait (3/4 cup)

Nutrition Facts

Per Serving:
Calories: 371
Carbohydrate: 70 g
Protein: 7 g
Fat: 8 g
Saturated fat: 2 g
Sodium: 734 mg
Fiber: 5 g
Exchanges per serving: 2 starch, 1 fruit, 1 low-fat milk, 1 fat
Carbohydrate choices: 4 1/2

This recipe was developed by Nancy Berkoff, a registered dietitian and certified chef who writes and teaches about food in Long Beach, California.

Source: http://diabetesselfmanagement.com