5 Ingredients: Berry Trifle with Amaretto

by in 5-Ingredient Recipes, June 28, 2010
Dana's 5-Ingredient Berry Trifle
Dana's 5-Ingredient Berry Trifle

This week on Healthy Eats, we’re celebrating summer berries — strawberries, blueberries and raspberries are all at their juicy, delicious peak! This fresh, light trifle is a showstopper at parties and picnics, and our version has a reasonable amount of fat and calories.  It’s as simple as 5 ingredients — read on to see how it’s made.

Berry Trifle with Amaretto
Serves: 8

1/2 cup heavy cream (yields 1 cup whipped cream)
2 cups low-fat vanilla pudding
2 tablespoons Amaretto liqueur
8-ounces store-bought angel food cake, cut into 1-inch cubes
3 cups berries

Equipment: large glass serving bowl or trifle dish

The Trifle Ingredients: Angel Food Cake, Berries, Amaretto, Pudding and Whipped Cream
The Trifle Ingredients: Angel Food Cake, Berries, Amaretto, Vanilla Pudding and Whipped Cream

Heavy Cream (Whipped Cream)
Layers upon layers of whipped cream will pile on the calories and fat. Since one tablespoon of whipped cream has about 25 calories and 2.5 grams of fat, you need to use it sparingly. The trick is to top the trifle with one layer, so every bite has a hint of that creamy goodness. We keep the cream unsweetened to save a few extra calories – you don’t need any additional sweetness with the rest of the ingredients.

Angel Food Cake

Another way to keep the calories under control is to use fluffy angel food cake. You can certainly make your own, but take some help from the store here and buy one. This cake is made with egg whites, so it’s light, airy and fat free.

Vanilla Pudding
To replace some of the high-fat whipped cream, we used low fat pudding (made with one-percent milk). We recommend making your own (it’s easier than you think) but you can certainly use pre-made or instant – just choose a brand without artificial sweeteners.

Amaretto Liqueur
To liven up the vanilla pudding, add a splash of almond liqueur. The almond flavor goes so well with the sweet-tart berries. If you don’t want to use alcohol, substitute with a teaspoon of pure almond or vanilla extract.

The stars of this trifle are the fresh berries. We used strawberries, raspberries and blueberries, but you can substitute whatever you’ve got on hand.

Whip cream using a whisk or mixer until stiff peaks form– set aside. Add Amaretto to pudding and mix well to combine. Place half of the angel food cake in the bottom of a trifle dish in one even layer. Top with half of the pudding, followed by half of the berries. Repeat with remaining cake, pudding and berries. Top with a thin layer of whipped cream. Cover and refrigerate for 30 to 60 minutes before serving.

Nutrition Info Per Serving:

Calories: 205 calories
Total Fat: 4 grams
Saturated Fat: 2 grams
Total Carbohydrate: 38 grams
Protein: 4 grams
Sodium: 300 milligrams
Cholesterol: 14 milligrams
Fiber: 2 grams

Dana Angelo White, MS, RD, ATC, is a registered dietitian, certified athletic trainer and owner of Dana White Nutrition, Inc., which specializes in culinary and sports nutrition. See Dana’s full bio »

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Comments (24)

  1. Dorothy Doorasamy says:

    Bottled salad dressings are full of preservatives,I make my own.
    Few drops of lemon juice.
    few drops of olive oil
    few drops honey
    1 clove garlic crushed
    herbal salt.
    Blend all together,keep for a week.

  2. Sarah says:

    weird… we just made something similar this weekend with angel food, sugar free pudding, whipped cream, and strawberries. So yum.

  3. christine says:

    this looks great but how do i cut the salt < salt free diet > ?

  4. Elizabeth says:

    You can buy low sugar whipped cream and use less Amaretto – both have a lot of sugar.

    • Cheryl says:

      Buy Real Whipping Cream in a carton, whip it yourself without adding sugar. Pure almond extract ads no sugar and lots of flavor. Also, Angel Food cake is super easy to make from scratch, low fat too!

  5. Annie says:

    How about lo-cal or no cal whipped cream? I am going to try it with sugar free pudding and/no cal whipped topping..mmmm-Happy Berries to you!

    • Giuliana says:

      Hi Annie,

      I completely understand trying to cut down the fat and sugar. However, all those options that you mentioned are loaded with harmful additives that are very dangerous for the health. There's no such thing as low cal whipped cream unless you strip down the real thing and replace it with something completely processed. The same goes with the pudding. Keep it real and natural, control your portions and your body will thank you for it ten times over!! Good luck and take care..

      Giuliana D. Naturopathic Doctor

  6. Jan G. says:

    i make mine with yellow cake mix, cheese cake pudding 2 regular size boxes, fruit of choice & cool whip
    topping. in a 12×9 glass casserole dish, starting with bite size pieces of cake, one cake mix will make
    2. freeze 1/2 of cake for another time or dowble on pudding & cool whip for 2. add layer of pudding
    then fruit & top with cool whip.
    (bake cake in a 12×9 pan cut in 1/2 for 1 dessert)

  7. sainterdog says:

    Help! May I use fresh or "Fake" egg whites in place of dried?

  8. joe says:

    its all good except the low fat pudding, you only live once fat it up. I mean the one who have to worry about the fat just need to stop with one plate of dinner instead of seconds.If you eat in moderation you wont have to worry about low whip and pudding

    • Stacy says:

      Thank you joe, you can eat good things without always geting fat free and low cal just eat normal size not 2,3 or 4 servings of the good stuff. Make it great and enjoy it don't over stuff yourself

  9. Margaret says:

    Your lite version has 38 carbs, more than I, as a diabetic, am allowed in an entire meal.

  10. Lillian says:

    I want to save this recipe, but can't!!!

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