A Lighter Monte Cristo

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




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.