Nutrition per serving may change if servings are adjusted.
1 ripe banana, peeled
2 teaspoons frozen orange-juice concentrate
4 slices cinnamon-raisin bread
2 large egg whites
1/4 cup nonfat milk
1/4 cup nonfat or low-fat plain yogurt
1 1/2 tablespoons maple syrup, or honey
1 teaspoon butter, divided
Mash banana coarsely with a fork in a small, shallow bowl. Stir in orange-juice concentrate. Spread the banana mixture over 2 slices of bread and top with the remaining 2 slices of bread, forming 2 sandwiches.
Whisk together egg whites and milk in a shallow dish; add the sandwiches and soak for about 20 seconds. Turn the sandwiches over and soak for 20 seconds longer. Transfer the sandwiches to a plate.
Stir together yogurt and maple syrup (or honey) in a small bowl. Set aside.
Melt 1/2 teaspoon butter in a nonstick skillet over low heat. Tilt the pan to swirl the butter around the skillet. Place the sandwiches in the pan using a metal spatula, and cook until the underside is browned, 5 to 7 minutes. Lift the sandwiches and add the remaining 1/2 teaspoon butter. Turn over and cook until browned, 5 to 7 minutes longer. Serve with the sweetened yogurt.
304 calories;5 g fat(2 g sat); 4 g fiber; 57 g carbohydrates; 11 g protein; 104 mcg folate; 6 mg cholesterol; 25 g sugars; 0 g added sugars; 118 IU vitamin A; 13 mg vitamin C; 156 mg calcium; 2 mg iron; 275 mg sodium; 576 mg potassium