You'’ll get plenty of calcium, fiber, folate and protein from this hearty sandwich.
> INGREDIENT LIST
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
1/4 cup red currant jelly
2 tablespoons Dijon mustard
1 teaspoon orange juice
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.