Recipes
Banana Breakfast Shake
Makes 2 servings, 6 ounces of milk per serving.
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Ingredients 1 1/2 cups |
fat free or lowfat milk |
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1 |
peeled and sliced medium banana, frozen |
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1/2 tsp |
vanilla extract, optional |
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1/4 t |
almond extract, optional |
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cinnamon for garnish, optional |
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Directions: In a blender container combine all ingredients, except cinnamon. Blend until smooth, about 20 seconds. Pour into glasses and garnish with a sprinkle of ground cinnamon, if desired. Nutrition: 120 calories; 0 g fat; 0 g saturated fat; 0 mg cholesterol; 7 g protein; 23 g carbohydrate; 2 g fiber; 100 mg sodium; 190 mg calcium (20percent of daily value). |
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Corn and Clam Chowder
Makes 4 servings, 4 ounces of milk per serving.
Ingredients
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2 cups |
fat free or lowfat milk |
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1 |
can cream-style corn (14 1/2 ounce) |
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1/4 tsp |
freshly ground black pepper |
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1/4 tsp |
Worcestershire sauce |
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1/4 tsp |
liquid smoke |
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1 |
can chopped clams, undrained (6 1/2 ounce) |
Directions: Combine milk, corn, sage, pepper, Worcestershire sauce and liquid smoke in a large saucepan and bring to a boil over medium heat. Reduce heat to low and simmer for 10 minutes. Remove from heat and stir in the clams. Serve hot or chilled.
Nutrition: 140 calories; 0 g fat; 0 g saturated fat; 10 mg cholesterol; 10 g protein; 26 g carbohydrate; 1 g fiber; 720 mg sodium; 130 mg calcium (15percent of daily value).
Nutrition figures based on using fat free milk.
