Makes 1 cup

  • 1 cup skim milk
  • 1 teaspoon cocoa
  • 1/4 teaspoon instant decaffeinated coffee (optional)
  • 1 teaspoon sugar or low-calorie sweetener of your choice
  • Cinnamon stick or a pinch of ground cinnamon
  1. Whisk ingredients in a microwavable jar or glass measuring cup.
  2. Microwave for 2 to 3 minutes, whisking at least once, until boiling.

Per serving:

  • Calories 106
  • Carbohydrate 17 g
  • Fiber 1 g
  • Protein 9 g
  • Fat, total 1 g
  • Fat, saturated 0
  • Cholesterol 4 mg
  • Sodium 127 mg

– from the cookbook, “Diabetes Meals for Good Health,” by Karen Graham, RD, Certified Diabetes Educator

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