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  • 2 slices whole wheat diet bread
    (0-1 gram fat, up to 120 calories.)
  • 1 egg*
  • ½ cup skim milk
  • 1 tbsp sugar free preserves or jam (optional)
  • 1/8 tsp cinnamon (optional)**
  • 1/8 tsp vanilla (optional) 

1 fruit, ½ dairy & 1 carb per serving


  1. Preheat a nonstick skillet on medium heat
  2. Coat with 5 squirts “butter spray” (I Can’t Believe It’s Not Butter® or Parkay®)
  3. Beat together egg, skim milk, cinnamon, and vanilla
  4. Place bread slices in egg mixture, coating both sides
  5. Place bread in skillet and brown, turning once
  6. Top with preserves and dig in!

Limit of two eggs each week.

** Aids in burning fat, is said to as much as triple insulin sensitivity. Fights insulin resistance which is very important.