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| Recipe: Chai (Indian Milk Tea) |
Servings: 4
Preparation Time: 10 min.
Cooking Time: 10 min.
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| Ingredients: |
- 2 cup water
- 4 tea bag, black tea
- 2 cup milk, or lowfat milk
- 4 slice fresh ginger root, about 1-0/1 inch thick
- 4-1/2 tsp. honey
- 1/2 tsp. ground nutmeg
- 1/2 tsp. ground cardamom
- 1/4 tsp. ground allspice
- 1/4 tsp. ground cinnamon
- 1/8 tsp. sugar (optional)
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| Cooking Directions: |
Bring water to a boil in a saucepan. Add tea bags, reduce heat, and simmer for 3-4 minutes. Remove tea bags, add remaining ingredients, and bring to a boil. Reduce heat and simmer for 5-7 minutes. Strain and serve. |
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| Per Serving:
calories 104, fat 4.2g, calories from fat 36%, protein 4.1g, cholesterol 16.6mg, dietary fiber 0.3g
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| Nutrients |
Exchanges |
| Calories |
104 |
Milk Exchanges |
0.5 |
| Protein |
4.1g |
Vegetable Exchanges |
0.1 |
| Carbohydrates |
13.1g |
Fruit Exchanges |
0.0 |
| Dietary Fiber |
0.3g |
Bread Exchanges |
0.0 |
| Sugar |
12.2g |
Other Carbohydrates/Sugar Exchanges |
0.4 |
| Fat Total |
4.2g |
Lean Meat Exchanges |
0.0 |
| Saturated Fat |
2.6g |
Very Lean Meat/Protein Exchanges |
0.0 |
| Mono-unsaturated Fat |
1.4g |
Fat Exchanges |
0.7 |
| Poly-unsaturated Fat |
0.2g |
| % Calories from Fat |
36% |
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| Cholesterol |
16.6mg |
| Sodium |
64.2mg |
| Vitamins |
Minerals |
| Vitamin A |
38.0IU |
Calcium |
152.5mg |
| Thiamin (B1) |
0.5mg |
Copper |
0.9mg |
| Riboflavin (B2) |
0.2mg |
Iron |
0.9mg |
| Niacin (B3) |
1.1mg |
Magnesium |
20.1mg |
| Vitamin B6 |
0.5mg |
Manganese |
0.8mg |
| Vitamin B12 |
0.4mcg |
Phosphorus |
116.2mg |
| Vitamin C |
1.5mg |
Potassium |
205.7mg |
| Vitamin E |
0.2IU |
Selenium |
2.0mcg |
| Folate |
6.8mcg |
Sodium |
64.2mg |
| Pantothenic Acid |
0.4mg |
Zinc |
0.9mg |
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