Coffee Yogurt Shake
INGREDIENTS:
1 c Skim milk 2 ts Chocolate sauce;recipe below
1 Egg 1/2 ts Vanilla
1/2 sm Banana;or ripe peeled pear
1 c Skim milk 2 ts Chocolate sauce;recipe below
1 Egg 1/2 ts Vanilla
1/2 sm Banana;or ripe peeled pear
----CHOCOLATE SAUCE----
2 ts Cornstarch 8 ts Artificial sweetener granul. 1/2 c Cocoa 2 ts Vanilla 2 c -Cold water
CHOCOLATE SAUCE Combine cornstarch and cocoa. Whisk into cold water in a saucepan until there are no dry bits. Cook, stirring frequently, until mixture comes to a boil. Stir 1 minute until mixture thickens. Remove from heat, stir in sweetener (aspartame is OK) and vanilla and allow to cool. Store in clean jar in refrigerator up to 6 weeks. Makes 12 servings, about 2 1/4 cups. 3 tb serving 12 calories, 2 grams carbohydrate, 1 gram protein, 1++ extra choice (free exchange).
MOCHA SAUCE Substitute 2 cups strong coffee for water.
INSTANT BREAKFAST
Combine milk, egg, banana, sauce and vanilla in a blender. Blend at high speed 1 min or until frothy. Makes about 1 1/2 cup.
1 serving, 202 calories, 23 g carbohydrate, 14. g protein, 6 g fat 1 protein choice, 2 milk choices 2%, 1 fruit & veg. choice
Half serving, 3/4 cup: 2 milk choices, 103 calories
2 ts Cornstarch 8 ts Artificial sweetener granul. 1/2 c Cocoa 2 ts Vanilla 2 c -Cold water
CHOCOLATE SAUCE Combine cornstarch and cocoa. Whisk into cold water in a saucepan until there are no dry bits. Cook, stirring frequently, until mixture comes to a boil. Stir 1 minute until mixture thickens. Remove from heat, stir in sweetener (aspartame is OK) and vanilla and allow to cool. Store in clean jar in refrigerator up to 6 weeks. Makes 12 servings, about 2 1/4 cups. 3 tb serving 12 calories, 2 grams carbohydrate, 1 gram protein, 1++ extra choice (free exchange).
MOCHA SAUCE Substitute 2 cups strong coffee for water.
INSTANT BREAKFAST
Combine milk, egg, banana, sauce and vanilla in a blender. Blend at high speed 1 min or until frothy. Makes about 1 1/2 cup.
1 serving, 202 calories, 23 g carbohydrate, 14. g protein, 6 g fat 1 protein choice, 2 milk choices 2%, 1 fruit & veg. choice
Half serving, 3/4 cup: 2 milk choices, 103 calories