Mango Lassi

Choose low-fat or fat-free dairy products to keep saturated fat in check while delivering healthful calcium, potassium, and vitamin D. This sweet Indian-style, smoothie-like drink is a blend of fresh mango, tangy plain yogurt, and milk.

Yield: 3 servings (serving size: 1 cup lassi and about 1/2 teaspoon pistachios)

Ingredients

• 1  cup  chopped fresh mango
• 1 1/2  tablespoons  sugar
• 1 1/2  cups  fat-free plain Greek yogurt
• 1/2  cup  1% low-fat milk
• 2  teaspoons  chopped pistachios
• Dash of ground cardamom (optional)

Preparation

1. Combine mango and sugar in a blender; process until pureed. Add yogurt and milk; process until smooth. Serve with pistachios; sprinkle with cardamom, if desired.

Nutritional Information

Calories:

137 (0.0% from fat)

Fat:

1.4g (sat 0.4g,mono 0.6g,poly 0.3g)

Protein:

7g

Carbohydrate:

27.5g

Fiber:

1.2g

Cholesterol:

4mg

Iron:

0.2mg

Sodium:

89mg

Calcium:

207mg