CRISPY FRENCH TOAST FINGERS
1 cup sliced almonds
3 cups cornflakes
½ teaspoon ground cinnamon
½ teaspoon ground nutmeg
¼ teaspoon salt
2 large eggs
¾ cup low-fat (1%) milk
1 tablespoon pure maple syrup
1 teaspoon vanilla extract
Nonstick cooking spray
4 large slices firm whole-grain bread (6 ounces), each piece cut crosswise to make 5 fingers each
1 recipe Blueberry Maple Sauce (recipe follows) or maple syrup for serving, optional
In a food processor, pulse the almonds until coarsely ground. Add the cornflakes, cinnamon, nutmeg, and salt and pulse until the cornflakes resemble the texture of oats. Transfer the cornflakes mixture to a shallow bowl.
In a medium bowl, whisk together the eggs, milk, maple syrup, and vanilla until well combined.
Spray a large nonstick skillet or griddle with cooking spray and preheat over medium heat. Working with one piece at a time, dip the bread into the egg mixture until completely moistened and coated but not falling apart, about 30 seconds each. Coat each slice of bread in the cornflakes mixture gently pressing it onto the bread. Place each slice of bread in the skillet and cook over medium-low heat, turning once, until the outside is golden brown and the center is warm, about 6 minutes total.
Serve with Blueberry Maple Sauce or pure maple syrup on the side for dipping, if desired.
Makes 4 servings
Serving size: 5 pieces
Calories 340; Total Fat 13 g (Sat Fat 2 g, Mono Fat 6.8 g, Poly Fat 3.3 g); Protein 14 g; Carb 43 g; Fiber 6 g; Cholesterol 80 mg; Sodium 520 mg
Excellent Source of: Fiber, Folate, Iron, Magnesium, Manganese, Niacin, Phosphorus, Protein, Riboflavin, Selenium, Thiamin, Vitamin B6, Vitamin B12
Good Source of: Calcium, Copper, Iodine, Molybdenum, Vitamin A, Vitamin D, Zinc
BLUEBERRY MAPLE SAUCE
2 cups fresh or frozen (unsweetened) blueberries, (10 ounces)
1 tablespoon pure maple syrup, plus more to taste
1 tablespoon orange juice
In a medium saucepan, combine the blueberries, maple syrup, and orange juice. Bring the mixture to a gentle boil.
Reduce the heat to medium low and simmer, stirring occasionally, for 2 minutes. Transfer the mixture to a blender, or use an immersion blender, and blend until almost smooth. Add more maple syrup to taste depending on the sweetness of the fruit. The sauce may be made up to 4 days ahead of using and stored in the refrigerator in an airtight container.
Makes 4 servings
Serving size: ¼ cup
Calories 50; Total Fat 0 g (Sat Fat 0 g, Mono Fat 0 g, Poly Fat 0 g); Protein 0 g; Carb 13 g; Fiber 3 g; Cholesterol 0 mg; Sodium 0 mg
Excellent Source of: Manganese
Good Source of: Fiber