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Healthy Recipes from the Diet Detective

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100 Percent Whole-Grain Egg White French Toast

Health Perks: Low in calories, high in fiber.

What It Replaces: Traditional 400-calorie French toast.

  • 3 egg whites
  • 1 very ripe mashed banana
  • 2 tablespoons skim milk
  • Dash of cinnamon
  • Pinch of salt
  • Cooking spray
  • 4 pieces 100% whole-grain bread (70-80 calories each)
  • 2 tablespoons of jam or pure maple syrup


Place the egg whites in a bowl, add the skim milk, banana, cinnamon, and salt and mix to combine. Spray frying pan with cooking spray and heat it up. Dunk bread into the egg mixture and cook to desired doneness. Serve with jam or syrup.

Nutrition: (2 slices) 224 calories, 2.25g fat, 41g carbs, 2.65g protein, 5.75g fiber, 246mg sodium (add 80 calories for the jam or 105 calories for the maple syrup)

Serves: 2

Prep and Cooking Time: 15 minutes

Charles Stuart Platkin is a nutrition and public health advocate, founder and editor of, the health and fitness network, and author of The Diet Detective's Calorie Bargain Bible. Copyright 2008 by Charles Stuart Platkin. All rights reserved.

Reprinted with permission from, May 2008.



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