Makes 2 sandwiches

4 slices whole wheat bread, toasted
3/4 oz. low-sodium deli ham (about 2 slices)
3/4 oz. low-sodium deli turkey (about 2 slices)
2 slices Swiss cheese
2 pinches nutmeg
2 egg whites
1/4 t. confectioners sugar

On two slices of toast, layer ham, turkey and cheese. Sprinkle with freshly ground black pepper, to taste. Top with remaining slices toast.

Heat cast iron skillet over medium heat for 2 minutes.

In shallow bowl, stir nutmeg into egg whites. Dip one side of sandwich into egg white; let excess drip off. Repeat with other side; repeat with other sandwich.

Coat skillet with cooking spray. Cook sandwiches until meat is warmed through, cheese is melting and egg is cooked, about 3 minutes per side. Slice diagonally. Dust with confectioners sugar; serve hot.

per sandwich:
319 calories
18 g protein
40 g carb
10 g fat
4.5 sat fat
32 mg chol
6 g fiber
706 mg sod