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French Toast

Makes 6 slices

This cholesterol-free French toast tastes great and adds beneficial soy and whole wheat to your diet.

1 cup fortified plain or vanilla soymilk
1/4 cup whole-wheat pastry flour
1 tablespoon maple syrup
1 teaspoon vanilla extract
1/2 teaspoon cinnamon
6 slices whole-grain bread
1 vegetable oil spray

Combine soymilk, flour, maple syrup, vanilla, and cinnamon in a blender. Blend until smooth.

Pour into a flat dish. Soak bread slices in batter until soft but not soggy. The amount of time this takes will vary depending on the bread used.

Cook in a vegetable oil sprayed non-stick skillet until first side is golden brown, about 3 minutes. Turn carefully with a spatula and cook second side until brown, about 3 minutes.

Per slice

  • Calories: 120
  • Fat: 2 g
  • Saturated Fat: 0.4 g
  • Calories from Fat: 14.7%
  • Cholesterol: 0 mg
  • Protein: 4.9 g
  • Carbohydrates: 22 g
  • Sugar: 6.1 g
  • Fiber: 3.1 g
  • Sodium: 173 mg
  • Calcium: 77 mg
  • Iron: 1.7 mg
  • Vitamin C: 0.2 mg
  • Beta Carotene: 1 mcg
  • Vitamin E: 0.7 mg

Source: Healthy Eating for Life to Prevent and Treat Cancer by Vesanto Melina, M.S., R.D.; recipe by Jennifer Raymond, M.S., R.D.