French Toast
Whole-wheat French toast made with eggs and nonfat milk — about 225 calories and 14 g protein for two slices, before toppings.
Sodium is calculated without salt added to taste.
Per 1 serving of 3 — 2 slices. Estimated; may vary.
French toast made with whole-wheat bread, two eggs and nonfat milk, cooked on a griddle without butter. Two slices come to about 225 calories with 14 g of protein and 4 g of fibre before any syrup, which is a lighter plate than diner French toast but still tastes like it.
Dip fast. Whole-wheat bread soaks up the egg quickly, and a slice left sitting in the bowl falls apart on the griddle. Two or three seconds per side is enough, then straight onto a hot, lightly greased surface at about 375°F so the outside sets before the inside gets soggy.
Day-old bread works better than fresh. Cooked slices freeze well between sheets of parchment and reheat in a toaster, so it is worth making all six even for one person. Serve with sliced fruit, unsweetened applesauce or a teaspoon of maple syrup rather than a pour.
Ingredients
Amounts below make 3 servings, one serving is 2 slices.
- Egg (Whole, Raw)2 large
- Milk (Nonfat) *1/2 cup (122 g)
- Bread (100% Whole Wheat)6 slices
- Vanilla extract1/2 teaspoon
- Cooking spray or a little oila light coating for the griddle
Ingredient swaps
Dairy-free
- Milk (Nonfat) → Soy Milk (Unsweetened) 122 g
Per serving with these swaps: 227 kcal · P 13.5 g · C 28.2 g · F 6.5 g · fiber 3.8 g · sodium 315 mg (estimated)
- Use bread that is a day old; fresh soft bread soaks up too much egg and tears.
- Do not crowd the griddle; slices that touch steam instead of browning.
- Cook until the centre is set with no runny egg, and refrigerate leftovers within 2 hours; they keep 3 days or freeze for 2 months.
- Contains: eggs, milk (nonfat milk), wheat (whole-wheat bread).
- Gluten-free: use a sturdy gluten-free sandwich bread. Dairy-free: swap the milk for unsweetened soy or almond milk.
Method
- Wash your hands and all surfaces before you start.
- Heat a griddle or large skillet over medium heat, about 375°F on an electric griddle.
- Beat the eggs, milk and vanilla in a shallow bowl or pie plate until well combined.
- Lightly grease the griddle with oil or cooking spray.
- Dip each slice of bread briefly on both sides in the egg mixture and lay it on the hot griddle.
- Cook about 4 minutes per side, until golden brown and no wet egg remains.
- Serve two slices per person with fruit, applesauce or a little syrup.
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