Dietitian’s tip:
Blueberries are packed with antioxidants and add wonderful flavor to this breakfast favorite. Just be sure to leave enough time for the bread to soak up the egg and milk mixture.
Number of servings
Serves 5
- Weight management
- Low-fat
- Plant-based
- Meatless
- Diabetes meal plan
Ingredients
- 12-inch French or sourdough baguette
- 4 egg whites
- 1 cup fat-free soy milk
- 1/4 teaspoon nutmeg
- 1 teaspoon vanilla
- 3/4 cup blueberries, coarsely chopped
- 4 tablespoons brown sugar, divided
- 1 tablespoon canola oil
- 1/4 cup chopped pecans, toasted (optional; not included in the nutritional analysis)
Directions
Spray a 9-inch square baking dish with cooking spray.
Cut 10 1-inch-thick slices from baguette. Arrange in baking dish.
To make the custard:
In a large bowl, whisk egg whites until frothy. Then whisk in milk, nutmeg, vanilla and 2 tablespoons brown sugar.
Pour evenly over bread, turning slices to coat evenly.
Cover pan. Chill at least 8 hours or overnight, until liquid is absorbed by bread.
To make the French toast:
Preheat oven to 400 degrees F.
Drop blueberries evenly over bread..
In a small bowl, stir together 2 tablespoons brown sugar and oil, and pecans if using. Spoon evenly over bread.
Bake, uncovered, about 20 minutes, until liquid from blueberries is bubbling.
Nutritional analysis per serving
Serving size: 2 slices
- Calories 270
- Total fat 3 g
- Saturated fat trace
- Trans fat trace
- Monounsaturated fat 2 g
- Cholesterol 0 mg
- Sodium 486 mg
- Total carbohydrate 50 g
- Dietary fiber 2.5 g
- Added sugars 7 g
- Protein 12 g
- Total sugars 10 g
- Polyunsaturated fat 1 g
- Potassium 70 mg
- Calcium 69 mg
- Magnesium 5 mg
- Vitamin D 20 IU
- Iron 2.5 mg
