healthy lunch ideas: Serving size

: Strawberry Banana Smoothie images

Whether you're suffering from nausea, heartburn, or just in need of a cool and refreshing snack or breakfast idea, this is the perfect nutritious pick-me-up. Leftover shake can be frozen in pop molds or 5 ounce paper cups with popsicle sticks.

Ingredients:

1 cup nonfat vanilla yogurt
1/2 cup frozen strawberries
1/2 cup orange juice or skim milk
1 banana, sliced

Instructions:

Place all ingredients in a blender and blend until smooth.

Makes 2 servings.

Calories per Ingredient:
Here are the foods from our food nutrition database that were used for the nutrition calculations of this recipe.

Calories per serving of Strawberry Banana Smoothie

90 calories of Trader Joe's Vanilla Nonfat Yogurt, (0.50 serving)

53 calories of Banana, fresh, (0.50 medium (7" to 7-7/8" long))

52 calories of Strawberries, frozen, unsweetened, (1 cup, unthawed)

27 calories of Orange Juice, (0.25 cup)

Nutrition Facts:

Serving Size: 1 serving
Amount Per Serving

Calories 221.3

Total Fat 0.6 g

Saturated Fat 0.1 g

Polyunsaturated Fat 0.2 g

Monounsaturated Fat 0.1 g

Cholesterol 0.0 mg

Sodium 4.2 mg

Potassium 572.4 mg

Total Carbohydrate 33.7 g

Dietary Fiber 4.7 g

Sugars 6.8 g

Protein 1.7 g

Vitamin A 3.3 %

Vitamin B-12 0.0 %

Vitamin B-6 20.8 %

Vitamin C 145.4 %

Vitamin D 0.0 %

Vitamin E 3.4 %

Calcium 3.4 %

Copper 7.9 %

Folate 11.9 %

Iron 7.8 %

Magnesium 10.1 %

Manganese 26.7 %

Niacin 5.9 %

Pantothenic Acid 4.3 %

Phosphorus 3.8 %

Riboflavin 7.4 %

Selenium 2.5 %

Thiamin 8.3 %

Zinc 2.1 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

: Chewy Cupcake Brownies images

Introduction

Remember how delicious Mom's brownies were? You can duplicate the taste for a fraction of the fat if you substitute cocoa for bittersweet chocolate and use applesauce in place of some of the butter or oil.

Minutes to Prepare: 15
Minutes to Cook: 20a
Number of Servings: 12

Ingredients

3/4 cup all-purpose flour
1/2 cup unpacked brown sugar, firmly packed
1 Tbsp unpacked brown sugar, firmly packed
3 Tbsp unsweetened cocoa
1/2 tsp baking soda
1/4 tsp table salt
1/2 cup water
1/4 cup unsweetened applesauce
1/2 tsp vinegar, cider
1 1/2 tsp margarine, melted
1/2 tsp vanilla extract

Directions

1. Preheat oven to 350Â°F.
2. In a bowl, stir together flour, brown sugar, cocoa, baking soda and salt. In a second bowl stir together remaining ingredients. Pour water mixture over flour mixture and stir until batter is smooth.
3. Pour into a nonstick 12-hole muffin tin coated with cooking spray, filling until half full. Bake until toothpick inserted in center of cupcake comes out clean, 18 to 20 minutes.
4. Remove from oven. Let sit 5 minutes, then turn out onto rack to completely cool.

Number of Servings: 12

Recipe submitted by SparkPeople user DARBYMERRIMAN.

Calories per Ingredient

Here are the foods from our food nutrition database that were used for the nutrition calculations of this recipe.

Calories per serving of Chewy Cupcake Brownies

33 calories of Brown Sugar, (0.04 cup, packed)

27 calories of Flour, white, (0.06 cup)

3 calories of Cocoa, dry powder, unsweetened, (0.25 tbsp)

2 calories of Blue Bonnet Light Margarine, (0.06 tbsp)

2 calories of Applesauce, unsweetened, (0.02 cup)

1 calories of Vanilla extract, imitation, alcohol, (0.08 tsp)

0 calories of Cider Vinegar, (0.02 tbsp)

0 calories of Salt, (0.08 tsp)

0 calories of Water, tap, (0.04 cup (8 fl oz))

0 calories of Baking Soda, (0.04 tsp)

Nutrition Facts
Servings Per Recipe: 12
Serving Size: 1 serving
Amount Per Serving
Calories 72.2
Total Fat 0.6 g
Saturated Fat 0.2 g
Polyunsaturated Fat 0.1 g
Monounsaturated Fat 0.2 g
Cholesterol 0.0 mg
Sodium 255.6 mg
Potassium 65.2 mg
Total Carbohydrate 16.2 g
Dietary Fiber 0.7 g
Sugars 0.6 g
Protein 1.1 g
Vitamin A 0.7 %
Vitamin B-12 0.0 %
Vitamin B-6 0.4 %
Vitamin C 0.1 %
Vitamin D 0.0 %
Vitamin E 0.1 %
Calcium 1.1 %
Copper 4.6 %
Folate 3.7 %
Iron 4.1 %
Magnesium 2.9 %
Manganese 7.1 %
Niacin 2.5 %
Pantothenic Acid 0.5 %
Phosphorus 2.1 %
Riboflavin 2.6 %
Selenium 4.2 %
Thiamin 4.3 %
Zinc 1.1 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.