Hot Chocolate
Serves 1
Ingredients:
1 tbsp- unsweetened cocoa dry powder
6 oz- skim milk
1 tbsp- granulated sugar
1/4 tsp-vanilla extract
Dash Salt
Recipe Directions:
Mix cocoa, sugar and salt in a mug. Heat milk in the microwave. Slowly pour into cup while stirring continuously. Add vanilla.
Nutrient Analysis Per Serving:
Calories: 124 cals
Protein: 7g
Total Fat: 1g
Saturate Fat: 0.64g
Monounsaturated Fat: 0.33g
Carbohydrates: 24g
Fiber: 1.8g
Sodium: 90mg
Magnesium: 46mg
Potassium: 366mg
NOTE: May use sugar substitute to reduce calories to 64 and carbohydrates to 15 mg.
Hot Chocolate Mix for a Crowd
1 1/2 C dry cocoa powder
3 C powdered sugar
5 C powdered milk
1 C powdered creamer
2 tsp cinnamon (optional)
1. In a large bowl combine all ingredients. Mix thoroughly and store in covered container.
2. For 1 serving, place 1/3 cup in a mug. Add 3/4 cup boiling water. May add miniature marshmallows.
VARIATION: Reduce sugar by 1/2 Cups. Grind 12 candy canes in food processor until powder consistency. Add to mix.
Blueberry Dessert Pizza
1 burrito-size flour tortilla (about 10 inches)
1/2 tsp butter or margarine, softened
3 tsp sugar, divided
1/8 tsp ground cinnamon
1/3 C whipped cream cheese
3/4 C fresh blueberries
1/2 C mixed fruit (such as grape halves and mandarin oranges)
Directions:
Preheat oven to 400*.
Place tortilla on an ungreased baking sheet; spread with butter.
In a cup, combine 1 teaspoon of the sugar and the cinnamon; sprinkle evenly over the tortilla.
Bake tortilla until edges just begin to brown, 3 to 4 minutes; remove to a serving plate.
In a small bowl, combine cream cheese with remaining 2 teaspoons sugar; spread evenly over the crisp tortilla.
Arrange blueberries and other fruit on top.
Cut in 4 wedges and serve immediately.
Makes: 4 portions
Per Portion:
143 calories
18 g carbohydrates
7 g total fat (4 g saturated fat)
1 g fiber
10 mg Vitamin C
80 mg potassium
