French toast gets healthful makeover

May 23, 2007|By Jill Wendholt Silva | Jill Wendholt Silva,McClatchy-Tribune

What's better than sliced bread?

Whole-grain breads are nutritionally superior to soft, spongy white breads.

The U.S. Department of Agriculture's 2005 Dietary Guidelines recommend Americans eat three or more servings of whole grains a day to reduce the risk of cancers and heart disease.

If you're having trouble working more whole grains into your diet, breakfast is a good place to start. Just watch out for whole-grain breads with junk ingredients.

Look for 100 percent on the label, whole-wheat flour as the first ingredient, 2 grams of fiber per ounce and the heart-disease-health claim, writes Marion Nestle, a nutrition expert and author of What to Eat.

This recipe for whole-grain French toast with berries makes a tasty breakfast or brunch entree.

Whole-Grain French Toast With Fresh Berries

Makes 4 servings

1/3 cup plain soy milk

6 tablespoons orange juice (divided use)

1 egg white

1 teaspoon confectioners' sugar

1/2 teaspoon cinnamon

1/2 teaspoon vanilla

4 thick slices whole-grain bakery-style bread (about 1 inch thick)

1/4 cup strawberry fruit spread

2 cups fresh berries (strawberries, raspberries and blueberries)

strawberry-flavored low-fat yogurt

Preheat oven to 450 degrees. Line a baking sheet with aluminum foil; spray foil with nonstick spray coating.

Combine soy milk, 1/4 cup orange juice, egg white, confectioners' sugar, cinnamon and vanilla in a pie plate or deep dish; whisk gently until blended.

Dip each slice of bread into liquid mixture, turning to coat evenly on both sides. Place in single layer on baking sheet.

Bake 8 minutes. Turn and bake second side 5 minutes or until bread is lightly crisp.

Meanwhile, whisk together strawberry fruit spread and remaining 2 tablespoons orange juice in a large mixing bowl. Add berries and stir gently to coat evenly.

To serve, top each slice of French toast with about 1/2 cup berry topping and a dollop of yogurt.

Per serving: 137 calories, 2 grams fat, trace saturated fat, no cholesterol, 27 grams carbohydrate, 7 grams protein, 165 milligrams sodium, 4 grams fiber

Recipe analysis provided by The Kansas City Star.

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