Pineapple Coconut Dream

If you like coconut cream pie, you'll love this quick and dreamy tropical dessert. Who knew coconut cream pie could be low-fat!?

Servings: 4

Equipment: stove, medium pot, toaster oven, 4 tall glasses

How long does it take?

15 to 20 minutes

What's in it?

1 package (3 1/4 ounces) vanilla pudding mix
2 cups skim milk
1/2 cup dried, shredded coconut
1/2 cup crushed pineapple, packed in water or its own juices
1 cup low-fat whipped topping

How to make it:

Step 1: Preparation.
Wrap the tray from a toaster oven in aluminum foil. Sprinkle half of the coconut on the tray, and toast for about 3 minutes until golden brown. Drain water from pineapple.

Step 2: Cooking.
Place milk into medium pot, and place over medium heat. Stir in the pudding mix, and add the untoasted coconut. Continue to stir until pudding thickens, about 8 minutes.

Step 3: Assembly.
Carefully spoon about 1/4 cup of pudding into each of four glasses. Spoon about 2 tablespoons of pineapple over pudding, then layer with about 2 tablespoons of whipped topping. Repeat these three layers. Top with toasted coconut. Eat immediately, or keep in the refrigerator, covered, for up to three days.

Nutrition breakdown:

Calories 182, Protein 5 g, Carbohydrate 38, Fat 2 g (saturated fat 2 g), Vitamin A 255 IU (32% of RDA), Vitamin B12 23 % of RDA, Riboflavin 15% of RDA, Calcium 160 mg (13% of RDA)

What's in it for you?

Making the switch from whole milk to fat-free is one of quickest ways to reduce the saturated fat in your diet. While this recipe makes skim milk easy to take, if you drink whole milk now, try the switch to 2%, then 1% to ease the change.

Sometimes fresh fruit is just not around. Canned fruit like pineapple is a healthy substitute, but watch the syrup. Fruit packed in "heavy syrup" is way high in sugar. Try "water packed" fruit or fruit packed in its own juices for a nutritious choice minus the sugar.