Make weekend mornings special with this lightly sweetened French toast casserole. It may taste decadent, but each serving provides protein from egg substitute, and fat free milk, fiber from the whole wheat bread, and even fruit.

Serves 6 / Serving size: 2/3 cup

  • Cooking spray
  • 6 slices whole wheat (lowest sodium available), halved lengthwise
  • 1-1/2 cups fat-free milk
  • 1-1/2 cups egg substitute
  • 2 tablespoons light brown sugar
  • 1 teaspoon ground cinnamon
  • 1/4 teaspoon ground nutmeg
  • 15-ounce can light fruit cocktail, drained
  • 2 tablespoons honey
  • 1 tablespoon light tub margarine
  1. Preheat the oven to 350 F. Lightly spray an 8-inch square baking dish with cooking spray.
  2. Place the bread halves with the cut sides (the crustless sides) touching the bottom of the pan and the crust sides resting on the slice beneath them. The slices should overlap slightly. Set aside.
  3. In a medium bowl, whisk together the milk, egg substitute, brown sugar, cinnamon and nutmeg. Pour over the bread. Using a spoon, press down the bread to soak up the milk mixture. Spread the fruit cocktail over the bread. Drizzle with the honey. Using a teaspoon, dot with the margarine.
  4. Bake for 55 minutes to 1 hour, or until the center of the casserole is set (doesn’t jiggle when the casserole is gently shaken). Let cool for at least 10 minutes before cutting.

Calories 180, calories from fat 30, total fat 3 g, saturated fat 0.5 g, trans fat 0, polyunsaturated fat 1g, monounsaturated fat 1 g, cholesterol 5 mg, sodium 150 mg, potassium 410 mg, total carbohydrate 27 g, dietary fiber 3 g, sugars 18 g, protein 12 g, phosphorous 190 mg. Exchanges: 2 carbohydrate, 1 lean meat.

– from the book, “Diabetes & Heart Healthy Cookbook”, 2nd edition. From the American Heart Association and the American Diabetes Association.

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