Ingredients

• 8 slices whole-wheat or white bread (about ½ inch thick), preferably day-old or stale

  4 eggs (beaten)

  ½ c. fat-free or low-fat milk

  ½ tsp. canola oil (or other oil)

  2 Tbsp. maple syrup (optional)

  ½ tsp. vanilla extract

  1 tsp. ground cinnamon

  Dash of salt

  Toppings of choice

        (fruit, syrup, peanut butter, etc.)

Preheat a griddle or nonstick skillet on the stove over medium heat. Whisk together eggs, milk and maple syrup, if desired. Add vanilla, cinnamon and salt and stir until thoroughly combined. Dip both sides of the sliced bread into the egg mixture and place on griddle or skillet. Fry the bread on one side for about two minutes, or until it browns, then flip it to fry the other side. Serve with desired toppings.

Makes eight servings.

Each serving has 140 calories, 3.5 g fat, 8 g protein, 19 g carbohydrate, 4 g fiber and 210 mg sodium.