Strawberry-Banana-Chia Breakfast Smoothie
1½ cups low-fat milk, divided
2 tablespoons chia seeds
1 cup fresh or frozen strawberries, sliced
1 banana, frozen and cut into slices or chunks
1 cup plain low-fat Greek yogurt
1-2 teaspoons honey or maple syrup (optional)
1 cup ice cubes
In a small cup or bowl, use a fork to stir together ½ cup of milk and the chia seeds. Set aside for 5 minutes while you prepare the smoothie.
In a blender, combine the remaining milk, strawberries, banana, yogurt, honey or maple syrup (if using) and the ice cubes. Blend on high until creamy and smooth, 30-60 seconds.
Stir the chia seed and milk mixture to break up any clumps, then add to the blender and pulse on low once for 1 to 2 seconds, or just until the chia seeds mix into the smoothie, but before they are blended. Divide between 2 glasses and serve. If you want the chia seeds to plump up more, let the smoothies sit for 5 minutes before drinking.
Serves two.
Nutrition values per serving: 281 calories, 8 g fat (3 g saturated, 0 trans), 68 g carbohydrate, 8 g fiber, 44 g sugar, 17 g protein, 17 mg cholesterol, 165 mg sodium.
Melissa d'Arabian for The Associated Press