1-1/2 cups fat free milk
3 tablespoons non-fat chocolate syrup
1 banana cut in 8 pieces
1/4 cup applesauce
1/4 cup any oats
1-2 ice cubes
Put all ingredients in blender.
Run on medium for 1 minute and serve.
Recipe makes 2 servings.
Bonus Recipe: Banana-Berry Smoothie
Place all ingredients in a blender. Blend on low speed for 30 seconds; then on high speed for 30 seconds longer, or until smooth. Serve in chilled glasses. Recipe makes four servings.
Variation: Combine 1 cup blueberries, 1 cup low-fat milk, 1 small chopped banana and 1/2 cup ice cubes in a blender. Blend until smooth.
Nutrition information per serving:
Calories: 100; Protein: 4g; Carbohydrates: 26; Fat: 2g; Cholesterol: 0mg; Fiber: 3g; Sodium: 43mg
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