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Recipe for the month of January
STUFFED FRENCH TOAST
Serves 3; 2 slices per serving
 Ingredients:
6 1-inch-thick slices
French bread
1/4 cup nonfat or light cream cheese
1/2 teaspoon finely shredded orange peel
1 teaspoon orange juice
Egg substitute equivalent to 3 eggs
2 tablespoons skim milk
Vegetable oil spray
 Directions:
Cut a pocket horizontally into each slice of French bread, being
careful not to cut all the way through. Set aside.
In a small bowl, stir together cream cheese, orange peel and orange
juice. Spoon about 1 heaping teaspoon cream cheese mixture into each
bread pocket. Spread evenly with a knife.
In a shallow bowl, beat together egg substitute and milk. Place a
slice of stuffed bread in the egg mixture. Let it soak about 30
seconds. Turn
bread over and let it soak another 30 seconds. Repeat with remaining
pieces of bread.
Spray a griddle or large skillet with vegetable oil. Place over
medium heat. Cook bread slices 3 to 4 minutes on each side, or until
golden brown.
Serve warm.
Cook's Tip: There's no need to give up eggs when you're on a
heart-healthful diet. Egg substitutes make a great stand-in for the
real thing. They are made with egg whites and contain no fat and
cholesterol or less fat and cholesterol than whole eggs. Besides
using them in egg dishes, try them in breads, muffins, cakes,
cookies, casseroles, sauces and puddings. Don't use egg substitutes
in cream puffs or popovers because they won't puff or pop.
Instead of using egg substitutes, you can also use egg whites in
place of whole eggs. Use 2 egg whites for each whole egg called for
in a recipe.
If the recipe requires a large number of eggs, then use 2 egg whites
and 1 whole egg for every 2 whole eggs.
Calories: 242 kcal
Protein: 15 g
Carbohydrates: 42 g
Total Fat: 1 g
Saturated Fat: 0 g
Polyunsaturated Fat: 0 g
Monounsaturated Fat: 0 g
Cholesterol: 2 mg
Sodium: 646 mg
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| For a lifetime
of healthy living. |
|
| 1.
Drink at least
eight 8-ounce glasses of water every day, more if exercising
heavily |
|
| 2.
Eat a variety of foods, practice moderation, and remember "fresh is best." |
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| 3.
Pay attention to your body's needs: eat when you're hungry, stop before you're too full, rest when you're tired. |
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| 4.
Ask your physician's advice when dieting to lose weight or embarking on an exercise program. |
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| 5.
Limit your intake of high-fat fast food meals; have a salad instead. |
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| 6.
Eat breakfast because, in general, the body handles food better when you eat several small meals starting in the morning. |
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| 7.
Plan ahead if
you know your schedule may tempt you to make poor eating
choices. |
|
| 8.
Vegetables, grains, beans, peas and fruit are naturally low in fat, so make them the center of the meal, and use meat as a side dish. |
|
| 9.
When eating out,
don’t be afraid to make your special dietary requests
known (for example, ask that sauces, toppings and dressings
be served on the side). |
|
| 10.
Make the
transition to a new heart-healthy diet slowly by adding or
replacing one or two items at a time (for example, replacing
2% milk with skim milk and replacing butter with a
reduced-fat margarine product). It’s the small changes
that add up over time. |
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The
Team