2
Serves
Preparation time: 2 minutes
Cooking time: 10 minutes
Chai, a milky spiced tea beverage that originated in India, is suddenly everywhere. It’s easy to brew your own blend of this warming drink, and it’s a good way to get some milk into your diet. This homemade version has a fraction of the calories and fat grams of coffee bar varieties—and it’s much easier on your wallet.
1 1/2 cups water
1/4 teaspoon cinnamon
1/4 teaspoon ground cloves
1/4 teaspoon ground ginger
2/3 cup low-fat (1%) milk or vanilla soy milk
3 black tea bags
2 teaspoons honey, divided, or to taste
1. Combine the water, cinnamon, cloves, and ginger in a small saucepan. Bring to a simmer. Reduce heat to low, cover, and simmer for 5 minutes. Add the milk (or soy milk) and heat until steaming but not boiling. Remove from heat. Add the tea bags, cover, and let steep for 3 to 4 minutes. Pour the chai into 2 mugs and sweeten with honey, if desired. One serving is 1 cup.
Per serving: 63 calories, 3 g protein, 11 g carbohydrates, 0 g fiber, 1 g total fat, 1 g saturated fat, 49 mg sodium.