diner delight

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


*the dish

Monte Cristo Light


PREP TIME: 10 minutes

COOK TIME: 6 minutes


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.