Healthy Eating Support Group

Chai

prep: 15 minutes
servings: 2

1/2 cup water
1 bag black tea
1 3-inch cinnamon stick
2 cups skim milk
2 tablespoons raw sugar or honey
1 teaspoon vanilla
1/8 teaspoon ground ginger
1/8 teaspoon ground cardamom

In a small saucepan, combine water, tea bag, and cinnamon. Bring to boiling. Remove from heat. Cover and let stand 5 minutes.
discard teabag and cinnamon stick. Stir in milk, sugar, vanilla, ginger and cardamom into tea. Heat until hot ( do not boil!!! ). Serve in

prewarmed mugs.

per 10oz serving: 149 calories, 1g fat, 5mg cholesterol, 139mg sodium, 515mg potassium, 25g carbs, 8g protein, 10% Vitamin A, 6%

vitamin C, 36% Calcium, 24% vitamin D

1 milk, 1 other carb, 1/2 fat


Variation: Chocolate Chai

Prepare as above, but add 1 tablespoon unsweetened dutch process cocoa ( like Hershey Baking Cocoa ) with the milk and spices.

Heat through. Top with whipped cream and sprinkle with nutmeg.

Approximate changes per 10oz serving: calories: 205 ( depends on what whipped topping you use! ), 5g fat ( 4 saturated ), 149

sodium, 518 mg potassium, 30g carbs, 9g protein



I imagine you can use artificial sweetener in this also if you wish to lower the calorie/carb totals a bit more.

This also isn't bad made with coffee, btw.
Posted on 02/28/08, 11:02 am