Lemon Pick-Me-Up Smoothie

Aug 14 2013

This tart and tangy smoothie is wonderful after a workout or as a satisfying afternoon treat.
Recipe courtesy of the Washington Dairy Council
 

Serves 1

 

Dietitian's Tip: 

Create a tasty breakfast with this smoothie, a whole-grain muffin and a small handful of almonds. Make the milk ice cubes ahead of time so they are ready whenever you need them. You can also add ½ cup fresh or frozen blueberries for added color, texture and nutrients.

 

Ingredients: 

3 milk ice cubes, cracked
1 container (6 oz) plain fat-free yogurt
2 tablespoons granulated sugar
1 teaspoon fresh or from concentrate lemon juice
½ teaspoon finely grated lemon zest (yellow part of peel only)
optional: additional lemon zest for garnish

 

Preparation: 

Make milk ice cubes: fill an ice-cube tray with low-fat or non-fat milk (about 1-1½ cups fills one tray). Freeze 3 hours or until solid. If cubes are difficult to release from tray, thaw slightly at room temperature or dip tray in large pan of hot water. To crack cubes, place cubes in heavy-duty plastic bag; seal bag. Crush with mallet or rolling pin. (If you have an electric blender with a strong motor, crushing the cubes may not be necessary.) Use milk ice cubes in blended dairy drinks instead of ice cubes made with water. Extra cubes can be stored in a plastic zipper bag.
Combine all ingredients in electric blender container. Whirl until smooth. Spoon into serving glass and garnish with lemon zest, if desired.

 

Nutrition Information: 

Per serving: 190 calories, 1 g total fat, 1.0 g saturated fat, 36 g carbohydrates, 13 g protein, 0 g fiber, 167 mg sodium, 562 g potassium, 42 g magnesium, 441 mg calcium