A traditional Monte Cristo is one tasty sandwich, but it also oozes fat.
The sandwich typically combines Swiss cheese, ham, and turkey or chicken. What makes it so good, though, is that the whole thing is dipped in beaten egg and fried.
The recipe below seriously cuts the fat -- down to 6 grams a sandwich -- by using egg whites instead of whole eggs and a little cooking spray instead of a load of butter.
Dusting the recipe with sugar sounds odd, but the tiny bit of sweetness helps balance the flavors of the meat and cheese.
Skinny Monte Cristo
Recipe from Prevention Diabetes Diet Cookbook(Rodale, 2008).
4 slices 100 percent whole wheat thinly sliced bread, toasted
2 slices (¾ ounce) low-sodium deli ham
2 slices (¾ ounce) low-sodium deli turkey
2 slices Swiss cheese
Ground black pepper
2 pinches ground nutmeg
2 egg whites
¼ teaspoon confectioners' sugar
1. On two slices of toast, layer one slice each of the ham, turkey and cheese. Season to taste with pepper. Top with the other slices of bread.
2. Coat a cast-iron skillet with vegetable-oil spray and place over medium heat for 2 minutes. In a shallow bowl, slightly stir the nutmeg into the egg whites. Dip one side of a sandwich into the egg whites and let the excess drip off. Repeat on the other side. Place in pan and repeat with second sandwich.
3. Cook 3 minutes on each side or until the meat is warmed through, the cheese is melted and the egg is cooked. Slice diagonally. Dust with sugar and serve immediately.
Makes 2 servings.
Nutrition information for 1 serving: 190 calories, 18 g carbohydrates, 17 g protein, 6 g fat (3 g saturated), 30 mg cholesterol, 440 mg sodium, 5 g fiber.
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