Dietitian’s tip: Ounce for ounce, mandarin oranges have about 40 percent less vitamin C than oranges do, but they have nearly three times the vitamin A (carotenes).

Healthy carb = whole fruits & vegetables, at least 50% whole grains and no more than 1 tsp of sugar per serving Low fat = no more than 3 g of fat per serving


SERVES 4

Ingredients

4 ounces fat-free cream cheese, softened

1/2 cup plain fat-free yogurt

1 teaspoon sugar

1/2 teaspoon vanilla

1 can (11 ounces) mandarin oranges, drained

1 can (8.25 ounces) water-packed sliced peaches, drained

1 can (8 ounces) water-packed pineapple chunks, drained

4 tablespoons shredded coconut, toasted

Directions

In a small bowl, combine the cream cheese, yogurt, sugar and vanilla. Using an electric mixer on high speed, beat until smooth.

In a separate bowl, combine the oranges, peaches and pineapple. Add the cream cheese mixture and fold together. Cover and refrigerate until well chilled.

Transfer to a serving bowl or individual bowls. Garnish with shredded coconut and serve immediately.


Nutritional Analysis

(per serving)

Calories 145 Cholesterol 3 mg
Protein 7 g Sodium 190 mg
Carbohydrate 26 g Fiber 2 g
Total fat 2 g Potassium 333 mg
Saturated fat 2 g Calcium 126 mg
Monounsaturated fat 0 g