High-Energy Shake

1 cup lowfat or fat-free soy milk
3oz firm lite silken tofu
½ banana
1 cup frozen strawberries
1 Tbsp ground flax seed or flax meal 

Place all ingredients into a blender with a lid. Blend on high until smooth. Serve immediately or chill for later.

Makes 2 servings. Servning size: 1 cup 
 
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 Nutritional analysis per serving:

Calories 145
Calories from Fat 32
Saturated Fat 0g
Total Fat 4g
Cholesterol 0mg
Sodium  69mg
Total Carbohydrate 24g
Dietary Fiber 4g
Protein 0g
 
Exchanges: 1 fruit, 2 skim milk, 1 lean meat
Source: Communicating Food for Health