Cinnamon French toast
Dietitian's tip: French toast is typically made by dipping bread in an egg-milk mixture and then frying it until golden brown. This low-fat version uses cinnamon bread, but any type of bread would work.
SERVES 2
Ingredients
4 egg whites
1 teaspoon vanilla
1/8 teaspoon ground nutmeg
4 slices cinnamon bread
1/4 teaspoon ground cinnamon
2 teaspoons powdered sugar
1/4 cup maple syrup
Directions
In a small bowl, combine the egg whites, vanilla and nutmeg. Whisk to mix evenly. Dip the bread into the egg mixture, coating both sides.
Place a nonstick frying pan or griddle over medium heat. When a drop of water sizzles as it hits the pan, add the bread. Sprinkle with cinnamon. Cook until both sides are golden brown, about 4 to 5 minutes on each side.
Place 2 slices of French toast on warmed individual plates. Add 1 teaspoon powdered sugar and 2 tablespoons maple syrup to each. Serve immediately.
Nutritional Analysis(per serving)Serving size: 2 slices French toast
Calories 295 Cholesterol 1 mg
Protein 12 g Sodium 395 mg
Carbohydrate 56 g Fiber 1 g
Total fat 2 g Potassium 257 mg
Saturated fat < 1 g Calcium 92 mg
Monounsaturated fat 1 g
MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS
Carbohydrates 3 1/2
Protein and dairy 1/2
Your healthy weight pyramid: A tool for weight loss
A sample menu using the Mayo Clinic Healthy Weight Pyramid
DIABETES MEAL PLAN EXCHANGES
Starches 3 1/2
Meat and meat substitutes 1
Your diabetes meal plan: Exchange lists
DASH EATING PLAN SERVINGS
Grains and grain products 2
Sweets 1
http://www.mayoclinic.com/health/french-toast/NU00491 
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