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Makes: 4 servings
1/2 cup fat-free cream cheese
2 tablespoons plus 1/2 cup strawberry jam
8 1-inch slices French bread
2 egg whites
1 egg, slightly beaten
3/4 cup fat-free milk
1/2 teaspoon vanilla extract
1/8 teaspoon apple pie spice
Nonstick cooking spray
Nutrition facts per serving (2 slices): 300 calories, 14g protein, 30g carbohydrate, 2g fat (0g saturated), 0g fiber
Slice the bread and leave it out overnight. Slightly stale bread soaks up the egg-and-milk mixture for maximum flavor and minimal sogginess, says Joan Salge Blake, RD, clinical associate professor of nutrition at Boston University. If you didn't plan ahead, dry bread out in the oven at 350 degrees for 8 to 10 minutes, turning once halfway through.A.M. Advice
Not a morning person? Stuff the bread at night (dry it out in the oven if necessary) and refrigerate. When you wake up, all you have to do is prep the egg mixture and cook.Soy What?
We used fat-free milk instead of whole or 2 percent to save fat grams and calories. If you're lactose intolerant, substitute calcium-fortified low-fat vanilla soy milk.Egg-cellent News
You don't have to swear off yolks. They provide bone-building vitamin D and brain-boosting choline, Blake explains. Plus, the fat helps the mixture stick to the bread.Berry Good Idea
For a lower-calorie topping that's packed with vitamin C, swap out jam for the real thing. Puree 1 cup frozen strawberries in the blender, then warm in a saucepan over low heat.Sweet Surrender
Instead of drowning French toast, pancakes, or waffles in butter and syrup, try one of these healthier alternatives, suggests Nicole Garfield, RD, chef and nutritionist at the Pump Energy Food restaurant in New York City.
Originally published in FITNESS magazine, November/December 2009.