Banana and Chocolate Chip Pops
Low Fat Recipe
1 small ripe banana
1 8-oz. carton banana non-fat yogurt
1/8 teaspoon ground nutmeg
2 tablespoons mini chocolate chips
Slice banana; place in food processor with yogurt and nutmeg. Process until smooth. Transfer to a small bowl; stir in chips.
Spoon banana mixture into four plastic popsicle molds. Place tops on molds; set in provided stand. Set on level surface in freezer; freeze two hours or until firm. To unmold, briefly run warm water over popsicle molds until each pop loosens.
Recipe makes 4 servings
Serving size 1 popsicle
Calories: 103; Fat: 2g; Saturated fat: trace; Protein: 3g; Carbohydrate: 20g; Cholesterol: 1mg; Sodium: 37; Fiber: trace
Diabetic exchanges: 1-1/2 Fruit
Three ounce paper cups can be used instead of popsicle molds, if you are in a pinch. Spoon yogurt mixture into paper cups, insert wooden stick in center of each and freeze. To prevent popsicles from tipping over, simply stand cups in a muffin pan after filling. To unmold, peel paper cup away.
Low Fat Popsicle Variations
Banana Strawberry Pops
1/2 cup fat free milk
1/2 cup orange juice
2 tablespoons honey
1 pint fresh strawberries, hulled
1 medium ripe banana, cut into chunks
10 popsicle molds or paper cups (3 oz. each) and popsicle sticks
In a blender, combine the milk, juice, honey, strawberries and banana; cover and process until blended. Fill each mold or cup with 1/4 cup strawberry mixture; top with holders or insert sticks into cups. Freeze.
Nutrition information per popsicle: 42 calories, trace fat, trace cholesterol, 6mg sodium, 10g carbohydrate, 1g fiber, 1g protein. Diabetic exchange: 1/2 starch.
Peanut Butter and Jelly Pops
Stir 1/4 cup reduced-fat peanut butter in small bowl until smooth; stir in one carton (8 ounces) vanilla nonfat yogurt. Drop two tablespoons all-fruit strawberry preserves on top of mixture; pull spoon back and forth through mixture several times to swirl lightly. Spoon into four molds and freeze as directed above. Recipe makes four servings.
Nutrition information per popsicle:
Calories: 169; Fat: 6g; Saturated fat: 1g; Protein: 7g; Carbohydrate: 21g; Cholesterol: 0; Sodium: 131; Fiber: 1g
Diabetic exchanges: 1-1/2 Starch/Bread, 1 /2 Lean Meat, 1 Fat
Stir one carton (8 ounces) Key lime nonfat yogurt in small bowl until smooth. Fold in 1/3-cup frozen blueberries. Spoon into four molds and freeze as directed above. Recipe makes four servings.
Nutrition information per serving:
Calories: 57; Total Fat: trace; Saturated Fat: trace; Protein: 2g; Carbohydrate: 12g; Cholesterol: 0mg; Sodium: 32mg; Fiber: trace
Diabetic exchanges: 1 Fruit