- 1 ripe banana, peeled
- 2 teaspoons frozen orange-juice concentrate
- 4 slices cinnamon-raisin bread
- 2 large egg whites
- 1/4 cup nonfat milk
- 1/4 cup nonfat or low-fat plain yogurt
- 1 1/2 tablespoon maple syrup, or honey
- 1 teaspoon butter, divided
Mash banana coarsely with a fork in a small, shallow bowl. Stir in orange-juice concentrate. Spread the banana mixture over 2 slices of bread and top with the remaining 2 slices of bread, forming 2 sandwiches.
Whisk together egg whites and milk in a shallow dish; add the sandwiches and soak for about 20 seconds. Turn the sandwiches over and soak for 20 seconds longer. Transfer the sandwiches to a plate.
Stir together yogurt and maple syrup (or honey) in a small bowl. Set aside.
Melt 1/2 teaspoon butter in a nonstick skillet over low heat. Tilt the pan to swirl the butter around the skillet. Place the sandwiches in the pan using a metal spatula, and cook until the underside is browned, 5 to 7 minutes. Lift the sandwiches and add the remaining 1/2 teaspoon butter. Turn over and cook until browned, 5 to 7 minutes longer. Serve with the sweetened yogurt.
- Serving: Per serving
- Calories: 318
- Carbohydrates: 58g
- Fat: 5g
- Protein: 13g
- Dietary Fiber: 4g
- Saturated Fat: 1g
- Monounsaturated Fat: 1g
- Cholesterol: 6mg
- Potassium: 387mg
- Sodium: 300mg
- Exchanges: 3 starch, 1 fruit, 1/2 fat
- Carbohydrate Servings: 4