Ingredients:
1/2 cup fat free or lowfat milk
1/4 cup canned yams
1 tablespoon yam syrup
3 tablespoons Splenda
3 tablespoons vanilla yogurt
1/2 teaspoon cinnamon
1/2 teaspoon orange extract

Place all ingredients into blender, blend until smooth. Serve immediately. Sprinkle lightly with cinnamon if desired.

Recipe makes 1 serving, 4 ounces of milk per serving.

Nutritional facts:
140 calories; 0.5 g fat; 0 g saturated fat; 5 mg cholesterol; 6 g protein; 28 g carbohydrate; 2 g fiber; 100 mg sodium; 250 mg calcium (25% DV).

Note: Nutrition figures based on using fat free milk.

See also:
Candied Yams
Cream of Yam and Spinach Soup Healthy Christmas Recipe

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