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Tuesday, September 8, 2015


·         2 slices 100% light whole wheat bread
·         1 tsp. prepared mustard
·         2 slices cooked deli, nitrate free ham
·         2 slices cooked deli, nitrate free turkey
·         1 slice veggie pepper jack cheese
·         2 egg whites
·         ½ cup skim milk
·         Cooking spray

1.      Spread bread with mustard
2.      Alternate ham, cheese and turkey slices on bread
3.      Beat egg whites and milk in a small bowl
4.      Coat the sandwich with egg and milk mixture
5.      Spray skillet with cooking spray over medium heat and brown the sandwich on both sides
6.      Serve hot

Servings:  1

Nutritional Information
Calories:  224 
Fat:  4 g                           TIP:
Saturated Fat: 0 g             You may use Pepperidge Farm very thin
Cholesterol:  125 mg        100% whole wheat bread and you may 
Sodium:  300 mg              use Boarshead for a delicious nitrate free
Carbohydrate:  17 g          deli meat.  Serve with sugar-free jam 
Fiber:  2 g                          or sugar-free syrup. 
Protein:  30 g

"The Perfect Day"
By: Nanette Cameron, RD

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