January 6, 2011

Stuffed Walnut French Toast

Serves – 4

This nutrient dense vegetarian entrée is great for breakfast or dinner. Following Canada’s Food Guide One serving of Stuffed Walnut French Toast is equal to 1 Serving of Meat and Alternates, 2 Servings of Grains, and ½ Serving of Fruits and Vegetables.

4 omega-3 eggs
½ cup (125 mL) skim milk or organic soy beverage
1 tbsp (15 mL) ground cinnamon
½ cup (125 mL) California walnuts, chopped
¼ cup (60 mL) orange marmalade, reduced sugar
2 bananas, sliced lengthwise
8 slices 100% whole grain whole wheat bread
1 tbsp (15 mL) non hydrogenated margarine

1. In a flat bottomed bowl or pie plate beat egg, milk and cinnamon together. Set aside.
2. Chop walnuts.
3. Spread the marmalade equally between the two slices of bread.
4. Sprinkle walnuts on one slice only.
5. Top with sliced banana. Place second slice of bread on top so the marmalade is touching the banana.
6. Press down lightly. Place into egg mixture. Let soak then gently flip over and let the other side of the bread soak up the remaining egg mixture.
7. Heat a non stick pan over medium heat.
8. When pan is hot add margarine, let melt and place bread into pan and cook one side till golden brown, flip and cook remaining side till golden brown and the egg mixture has been cooked through, approx 5 minutes in total.
9. Serve as is or with a small amount of real maple syrup.

Nutrient Breakdown Per Serving:
497 calories, 17 g total fat, [3 g saturated fat, 0 g trans fat, 4 g monounsaturated fat, 9 g polyunsaturated fat, 0.5 g omega 3, 0.8 g omega 6], 18 g protein, 71 g carbohydrates, 24 g sugars, 6 g fibre, 549 mg sodium.

Excellent source of thiamin, riboflavin, folate, vitamin B12, vitamin D, magnesium, iron and zinc.

Cooking for one?

I did the math, here’s the recipe to serve one:

1 omega-3 egg
2 tbsp (30 mL) skim milk or soy milk
¼ tsp. (1 mL) ground cinnamon
2 tbsp. (30 mL) California walnuts, chopped
1 tbsp (15 mL) orange marmalade, reduced sugar
½ banana, sliced lengthwise
2 slices whole grain bread
¼ tsp (1 mL) non hydrogenated margarine

For more recipes using California walnuts go to

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