Most cocktails contain a lot of calories and empty carbohydrates. Here I've replaced calorie-dense coconut crème with light coconut milk, and used frozen pineapple chunks and dried egg whites to thicken the drink. The frozen pineapple retains more nutrition than the sugar-sweetened pineapple juice typically used in a piña colada, and the egg whites add about 5 grams of protein. In the end, you save a whopping 307 calories, 13 grams of fat, and 12 grams of saturated fat over a typical same-size piña colada!

• 1/2 cup light coconut milk
• 8 ice cubes
• 3 cups frozen pineapple chunks
• 2 tablespoons 100% dried egg whites (I used Deb-El Just Whites), optional
• 3 tablespoons light rum
• 2 pineapple wedges for garnish (optional)

To the jar of a blender with an ice crush setting, add the coconut milk, ice cubes, pineapple chunks, egg whites (if desired), and rum. Blend on high just until the mixture is smooth. Divide it between 2 chilled Collins glasses or other tall, thin glasses. Garnish with the pineapple wedges, if desired, and serve immediately with straws and/or drink umbrellas.

Makes 2 servings
Per serving (with egg whites): 219 calories, 6 g protein, 33 g carbohydrates (23 g sugar), 4 g fat, 3 g saturated fat, 0 mg cholesterol, 3 g fiber, 83 mg sodium
Per serving (without egg whites): 204 calories, 1 g protein, 33 g carbohydrates (23 g sugar), 4 g fat, 3 g saturated fat, 0 mg cholesterol, 3 g fiber, 8 mg sodium