Cut a pocket in each slice of bread. Open carefully.

With an electric beater, whip together the cheeses, sugar, and extract. Spread the mixture evenly into each bread pocket.

Beat together the eggs and milk. Dip the bread slices in the egg-milk mixture. Turn to coat both sides.

Heat a nonstick pan over medium-high heat. Coat with spray. Cook the toast on each side for about 3 to 4 minutes per side until golden brown.

This recipe yields 6 servings. Serving Size: 1 slice (2 egg substitutes).

Exchanges Per Serving: 2 1/2 Starch, 2 Very Lean Leat.

Nutrition Facts: Calories 286; Calories from Fat 38; Total Fat 4g; Saturated Fat 2g; Cholesterol 8mg; Sodium 645mg; Carbohydrates 38g; Dietary Fiber 2g; Sugars 7g; Protein 21g.

Comments: Stuffed French toast with a creamy filling is good paired with a fibrous fruit such as a 1/2 cup fresh raspberries. 6 slices challah or French bread, cut 2 inches thick (if you can find whole-wheat, the better)

This French toast is high in sodium, primarily because of the cheeses. For a lower-sodium dish, substitute no-salt cheeses if you can find them.