A Lighter Monte Cristo

You’ll get plenty of calcium, fiber, folate and protein from this hearty sandwich.

> INGREDIENT LIST
Sandwiches
    2    large eggs
    1    cup reduced-fat (2%) milk
    Salt and ground black pepper
    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
   1/4    cup red currant jelly
    2    tablespoons Dijon mustard
    1    teaspoon orange juice


Serves 4
Prep time: 10 minutes
Cook time: 6 minutes

Whisk eggs and milk together in a shallow dish. Add salt and pepper to taste; set mixture aside. For each sandwich, place 1 ounce turkey, 1 ounce ham and 1 ounce cheese between two slices of bread. Slip sandwiches into egg mixture, turning to soak both sides.
Place a large nonstick skillet coated with cooking spray over medium heat. Add sandwiches; cook until golden brown, about 3 minutes per side.
As sandwiches cook, make dipping sauce: Whisk jelly, mustard and orange juice together in a small skillet over low heat until jelly melts. Transfer to four dipping bowls; serve with sandwiches.

Nutritional information per serving (1 sandwich and 2 tablespoons 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.