Healthy Recipes from Peter's Principles
Breakfast Shake
Ingredients
1/2 cup low-fat vanilla yogurt
2 tablespoons frozen orange juice concentrate
2 packets Equal
3 ice cubes
1/4 cup skim milk
1 tablespoon wheat germ
1/2 teaspoon vanilla extract
Preparation:
- In a blender at medium speed, blend all the ingredients until
smooth and frothy. - Pour into a glass (and enjoy).
Variation: Add 1/2 cup sliced bananas or strawberries; blend as directed.
Serving size: 1-1/2 cups
Nutritional Information:
- 220 calories
- 10 g protein
- 42g carbohydrate
- 1g total fat
- less than 1 g saturated fat
- less than 1 mg cholesterol
- 110 mg sodium.
DIABETIC FOOD EXCHANGE: 1 non-fat milk exchange,
1 starch/bread exchange, 1 fruit exchange.