"A lightened-up version of the classic breakfast, featuring golden whole grain bread dipped in a fragrant, spiced custard made with low-fat milk and a hint of sweetness, pan-fried to perfection with minimal butter."
Why it's Healthy
This version is healthier by using whole grain bread, which increases fiber content and provides more complex carbohydrates, promoting sustained energy. We've substituted full-fat milk with low-fat milk to significantly reduce saturated fat and overall calories. The amount of added sugar in the custard has been drastically reduced, relying more on the natural sweetness of vanilla and spices. Finally, a minimal amount of butter is used for cooking in a non-stick pan, further reducing unhealthy fats without compromising the classic flavor.
Ingredients
Nutrition Facts
Detailed Breakdown
| Item | Protein | Carbs | Fat | Sugar | Fiber |
|---|---|---|---|---|---|
| Bread, whole wheat | 20.8g | 72.0g | 5.6g | 9.6g | 11.2g |
| Milk, 1% lowfat | 4.1g | 6.0g | 1.2g | 6.0g | 0.0g |
| Egg, large | 12.6g | 1.1g | 9.5g | 1.1g | 0.0g |
| Cinnamon, ground | 0.2g | 3.2g | 0.0g | 0.1g | 2.1g |
| Sugar, granulated | 0.0g | 5.0g | 0.0g | 5.0g | 0.0g |
| Vanilla extract | 0.0g | 0.6g | 0.0g | 0.6g | 0.0g |
| Butter, unsalted | 0.1g | 0.0g | 8.1g | 0.0g | 0.0g |
| Nutmeg, ground | 0.1g | 1.0g | 0.7g | 0.1g | 0.4g |
Instructions
- 1
In a shallow dish (wide enough for bread), whisk together the eggs, ½ cup of low-fat milk, 1 ¼ tsp of granulated sugar, 1 ⅛ tsp of vanilla extract, ½ tbsp of ground cinnamon, and ¾ tsp of ground nutmeg until well combined and smooth.
- 2
Place a large non-stick skillet or griddle over medium heat.
- 3
Lightly grease the pan with 0.175 oz of unsalted butter, ensuring an even thin coating.
- 4
Dip each slice of whole grain bread into the egg mixture, allowing it to soak for about 10-15 seconds per side. Ensure the bread is fully coated but not overly saturated.
- 5
Carefully place the soaked bread slices onto the heated skillet. Cook for 3-4 minutes per side, or until golden brown and cooked through.
- 6
Repeat with the remaining bread slices, adding another 0.175 oz of butter to the pan if needed for the second batch, ensuring minimal use.
- 7
Serve immediately.
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