Healthy Eats – Food Network Healthy Living Blog: Food Network's Healthy Eats: Healthy Recipes, Weight Loss Tips & Nutrition Information

A Shamrock Shake at McDonald’s will cost you some serious calories and fat. A 12-fluid ounce portion (the smallest size) has a whopping 530 calories and 15 grams of fat, not to mention all the highly-processed sweeteners and artificial colors. Try this fresher and lighter version instead. Bonus: you can make it all year long; the fast-food version is only available for a few weeks around St. Patrick’s Day.

Fresh Mint Shake
Makes 4 servings

1 pint low-fat vanilla frozen yogurt
½ cup skim milk
¼ cup Fresh Mint Syrup (recipe follows)
¼ cup semisweet chocolate chips (optional)
Whipped cream for serving

Place frozen yogurt, milk, mint syrup and chocolate chips, if using, in a blender and blend until smooth. Pour into 4 glasses and top each with a tablespoon of whipped cream.

Nutrition Info Per Serving (does not include chocolate chips)

Calories: 162; 
Total Fat:  3 grams; 
Saturated Fat: 2 grams; 
Total Carbohydrate: 29 grams
; Sugars: 27 grams; Protein: 5 grams; Sodium: 90 milligrams
; Cholesterol:  14 milligrams
; Fiber:  0 grams

Fresh Mint Syrup (makes ½ cup)
½ cup water
¼ cup granulated sugar
1 cup packed fresh mint leaves

Place water and sugar in a small saucepan. Bring to a boil and simmer until sugar is melted. Set aside to cool slightly. Place sugar mixture and mint leaves in a blender and puree. Pass mixture through a fine mesh strainer to remove small pieces of mint. Cool completely.

Dana Angelo White, MS, RD, ATC, is a registered dietitian, certified athletic trainer and owner of Dana White Nutrition, Inc., which specializes in culinary and sports nutrition. See Dana’s full bio »