Mango Lassi

Mango Lassi


Choose low-fat or fat-free dairy products to keep saturated fat in check while delivering healthful calcium, potassium, and vitamin D. This sweet Indian-style, smoothie-like drink is a blend of fresh mango, tangy plain yogurt, and milk.


1 cup chopped fresh mango
1 1/2 tablespoons sugar (splenda)
1 1/2 cups fat-free plain Greek yogurt
1/2 cup 1% low-fat milk
2 teaspoons chopped pistachios
Dash of ground cardamom (optional)

1. Combine mango and sugar in a blender; process until pureed. Add yogurt and milk; process until smooth. Serve with pistachios; sprinkle with cardamom, if desired.



Yield: 3 servings (serving size: 1 cup lassi and about 1/2 teaspoon pistachios)

CALORIES 137 ; FAT 1.4g (sat 0.4g,mono 0.6g,poly 0.3g); CHOLESTEROL 4mg; CALCIUM 207mg; CARBOHYDRATE 27.5g; SODIUM 89mg; PROTEIN 7g; FIBER 1.2g; IRON 0.2mg

Cooking Light, JANUARY 2009