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.
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.
