Masala Chai

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  • 80 cal
  • 4g fat (2.5g sat)
  • 10mg chol
  • 55mg sodium
  • 6g carb
  • 0g fiber
  • 6g sugars
  • 4g protein


  • 10 cardamom pods
  • 15 peppercorns
  • 5 whole cloves
  • 1/4 teaspoon freshly grated nutmeg
  • 1/4 teaspoon ground cinnamon
  • 5 cups whole milk
  • 5 cups water
  • 8 tea bags (or 8 teaspoons) loose black tea
  • 4 tablespoons sugar (optional)


Remove seeds from cardamom pods and combine with peppercorns and cloves in a mortar and pestle or spice grinder. Grind into a fine powder and combine with nutmeg and cinnamon. Set aside.

In a large pot, heat milk, water, tea, sugar and ground spices. Stir well to make sure sugar has dissolved. Bring to a boil (watch for signs of milk burning), and then reduce heat to low and simmer for 10 minutes. Make sure to continue stirring throughout the cooking process.

Pour chai through a fine mesh strainer or cheesecloth. Serve in individual cups.

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