diner delight

You’ll get plenty of calcium, fiber, folate and protein from this healthier version of a popular sandwich.

*the dish

 Monte Cristo Light
SERVES 4
PREP TIME: 10 minutes
COOK TIME: 6 minutes

sandwich
 2 large eggs
1 cup reduced-fat (2%) milk
4 ounces prepackaged lean turkey, sliced
4 ounces prepackaged lean ham, sliced 4 ounces reduced-fat Swiss cheese, sliced
 8 slices whole-wheat bread dipping sauce
 1¼4 cup red currant jelly
2 tablespoons Dijon mustard
 1 teaspoon orange juice

Whisk together eggs and milk; set aside.
   For each sandwich, place 1 ounce each of turkey, ham and Swiss cheese between two slices of whole-wheat bread. Slip sandwiches into egg mixture, turning frequently to soak both sides.
     Place a large nonstick skillet coated with cooking spray over medium heat. Put sandwiches in skillet and cook each side until golden brown and cheese is melted, about 3 minutes per side.
   To make dipping sauce, combine red currant jelly, Dijon mustard and orange juice in a small skillet over low heat; whisk mixture until blended. Transfer sauce to four small dipping bowls; serve with warm sandwiches.

what you get:
Per serving (1 sandwich and 2 tablespoons dipping sauce): 422 calories, 28% fat (13 g), 41% carbohydrate (43 g), 31% protein (33 g), 6.5 g fiber, 4 mg iron, 402 mg calcium, 93 mcg folate.