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Last
Updated: Jul 14th, 2009 - 09:18:41
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Yield: 1 serving
3/4 cup nonfat or low-fat milk, soy milk, or almond milk
1/2 cup light vanilla yogurt
1/2 cup coarsely chopped frozen strawberries
1/2 cup frozen blueberries
Sugar substitute equal to 1 to 2 tablespoons sugar
1 tablespoon wheat germ or flax meal (optional)
1 scoop protein powder (optional)
1. Place all of the ingredients in a blender and blend until smooth.
2. Pour into a 16-ounce glass and serve immediately.
Nutritional Facts (per serving)
Calories: 209
Carbohydrates: 37 g
Fiber: 4 g
Fat: 1.1 g
Sat Fat: 0.3 g
Cholesterol: 4 mg
Protein: 13 g
Sodium: 200 mg
Calcium: 472 mg
Potassium: 793 mg
GI rating: low
Diabetic exchanges: 1 nonfat/low-fat milk, 1 1/2 fruit
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