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Nutritional information per serving (1 toast): 202 calories, 27 percent fat (6 grams), 34 percent carbohydrate, 39 percent protein, 120 milligrams calcium, 1.9 milligrams iron, 56 micrograms folate, 2.4 grams fiber.
Overnight Banana-Wheat French Toast
With Lemon Syrup
1 1/2 cups 1-percent milk
1 1/2 cups egg substitute
1 1/3 cups pure maple syrup, divided
1/2 teaspoon ground cinnamon
1/4 teaspoon coarse salt
Nonstick cooking spray
6 slices whole-wheat sandwich bread, cut into 1-inch cubes
2 medium bananas, peeled and thinly sliced
1 tablespoon lemon rind, grated
2 teaspoons lemon juice
Whisk together milk, egg substitute, 1/3 cup maple syrup, cinnamon and salt in a medium bowl. Arrange half of the bread cubes so they lie flat in a 7-by-9-inch baking dish coated with nonstick cooking spray. Pour half of the milk mixture over the bread.
Scatter banana slices evenly over soaked bread cubes. Cover bananas with remaining bread cubes and pour remaining milk mixture over bread. Cover dish with plastic wrap and refrigerate overnight.
The next morning, preheat oven to 350° F. Remove plastic wrap and bake French toast for 45 minutes, or until top is puffed and golden. Let cool 5 minutes; cut into 8 squares.
Place remaining 1 cup maple syrup in a small saucepan over medium-high heat. When bubbling, stir in lemon rind and juice. Serve over French toast.
Nutritional information per serving (1 square French toast and 2 tablespoons syrup): 251 calories, 5 percent fat (1.5 grams), 82 percent carbohydrate, 13 percent protein, 92 milligrams calcium, 1.7 milligrams iron, 66 micrograms folate, 3 grams fiber.
Fruity Tofu Parfait
12 ounces silken tofu, rinsed
3 tablespoons honey
2 teaspoons pure vanilla extract
1 cup fresh raspberries
1 ripe pear, cored and diced
1/2 cup low-fat granola
4 tablespoons golden raisins
Place tofu, honey and vanilla in a food processor fitted with a metal blade. Whip until creamy and completely smooth, scraping down sides of bowl as necessary. Transfer to a second bowl and stir in raspberries, crushing a few as you mix until tofu turns pink.
Spoon a portion of fruity tofu into each of two parfait glasses or goblets. Top each with a portion of pear, granola and raisins.