Monte Cristo Sandwiches Makes 2 servings Prep time: 10 minutes Cook time: 8 minutes Ingredients: 4 teaspoons honey mustard 4 slices firm whole grain bread 3 oz. very thinly sliced ham or lean turkey 2 slices (2 oz.) reduced fat Swiss cheese 1/4 cup fat free milk 1 egg nonstick cooking spray 1 teaspoon butter   Preparation: 1.  Lightly spread mustard on one side of each bread slice. 2.  Layer ham and cheese between two slices of bread. 3.  In a shallow bowl or pie plate, beat together milk and egg white. 4.  Coat an unheated nonstick griddle or large skillet with nonstick cooking spray. 5.  Preheat griddle over medium heat. Melt butter on griddle. 6.  Dip each sandwich in milk mixture, turning to coat. 7.  Place on griddle; cook for 1 to 2 minutes per side or until golden and cheese is melted. Nutritional Facts: Calories: 325 Total Fat: 10 g Saturated Fat: 4 g Cholesterol: 46 mg Calcium: 35% Daily Value per serving for people 6-12 years old Protein: 23 g (10 grams dairy protein) Carbohydrates: 34 g Dietary Fiber: 0 g Nutrition Notes:  We have lots of choices when deciding what to eat.   Often you can make a simple decision that will make your food healthier.  Often you can make a simple decision that will make a real difference in how healthy your food is.  For instance, in this recipe you can reduce fat by using lean turkey rather than ham and reduced fat Swiss cheese and fat free milk.  Most of us need fiber, so choose a whole grain bread rather than the traditional sourdough.  This sandwich tastes great and provides plenty of protein from the meat and important calcium from the cheese. Balance out the meal with some vegetable sticks and some fresh fruit for dessert.  Remember, you should get nine servings of fruits and vegetables every day.
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