Serves 4.

Note: Who wouldn't love to see this crunchy-on-the-outside, creamy-on-the-inside version of French toast on the breakfast table? Or better yet, served in bed with a fresh cup of coffee and the morning paper.

• 11/2 c. low-fat milk

• 1 tsp. vanilla extract

• 4 egg whites, lightly beaten

• 2 eggs, lightly beaten

• 1/4 tsp., nutmeg

• 1/4 tsp., cinnamon

• 1/4 tsp. salt

• 1/2 c. sliced almonds

• 2 c. cornflakes

• 8 slices whole-grain bread

• 2 tsp. butter, divided

• 1 tbsp. powdered sugar

• 1/2 c. maple syrup


In a shallow dish blend the milk, vanilla, egg whites, eggs, nutmeg, cinnamon and salt; stir with a fork to combine.

In another shallow dish, place the sliced almonds and cornflakes. Crush them slightly with your hands.

Place the slices of bread into the egg mixture and turn them over once to moisten both sides. (The bread should absorb some of the liquid, but not be completely saturated.) Press each soaked slice of bread into the almond mixture, turning to coat both sides, pressing so the almond mixture adheres well.

Melt 1 teaspoon butter in a skillet or on a griddle. Add 4 of the almond-crusted bread slices and sauté over medium heat for about 2 minutes on each side, until almonds are golden brown. Remove and keep warm. Repeat with remaining slices. Sprinkle bread with powdered sugar. Serve immediately with the maple syrup.

Nutrition information per serving:

Calories 480 Fat 13 g Sodium 665 mg

Carbohydrates 72 g Saturated fat 4 g Calcium 260 mg

Protein 21 g Cholesterol 105 mg Dietary fiber 6 g

Diabetic exchanges per serving: 1/2 milk, 2 1/2 bread/starch, 2 other carb, 1 1/2 lean meat, 1 1/2 fat.