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Recipes

Banana Breakfast Shake

Makes 2 servings, 6 ounces of milk per serving.

Ingredients

1 1/2 cups

 

fat-free or low-fat milk

1

peeled and sliced medium banana, frozen

1/2 tsp

vanilla extract, optional

1/4 t

almond extract, optional

                      cinnamon for garnish, optional

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 (20 percent of daily value).

Nutrition figures based on using fat-free milk.

 

Corn and Clam Chowder

Makes 4 servings, 4 ounces of milk per serving.

Ingredients

2 cups

fat-free or low-fat milk

1

can cream-style corn (14 1/2 ounce)

1/4 tsp

freshly ground black pepper

1/4 tsp

Worcestershire sauce

1/4 tsp

liquid smoke

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.  





 
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