Lighter Asparagus Croque Madame - PCOS-Friendly Recipe
This Lighter Asparagus Croque Madame is a PCOS-friendly recipe.
Nutrition per Serving
Ingredients
- 2/3 cup reduced-fat milk
- 1 tablespoon all-purpose flour
- 1/4 cup reduced-fat jarlsberg cheese
- 1 pinch nutmeg
- 1 pinch cayenne pepper
- 16 asparagus, thin spears
- 3 tablespoons honey mustard
- 4 (1 oz) slices whole-grain peasant bread, toasted
- 4 thin slices low-sodium black forest ham
- 4 large eggs
- 1/4 teaspoon black pepper, coarsely ground
- 1 tablespoon fresh chives, chopped
Instructions
- Whisk together the milk and flour in a small saucepan until smooth. Bring to a simmer and cook, stirring frequently, until the sauce bubbles and thickens, about 3 minutes. Remove from the heat and stir in the cheese, nutmeg, and cayenne pepper, stirring, until the cheese is melted and the sauce is smooth. Cover and set aside.
- Put the asparagus and 3 tablespoons of water in a glass pie plate. Cover loosely with wax paper and microwave on High until the asparagus are tender-crisp and bright green, 1 to 2 minutes.
- Preheat the broiler.
- Spread the mustard evenly on the slices of toast. Layer each slice evenly with the ham; top each with 4 asparagus spears. Top evenly with the sauce. Place the sandwiches on a baking sheet and broil 4 to 6 inches from the heat until the sauce is bubbly and browned in spots, about 4 minutes.
- Meanwhile, spray a large nonstick skillet with cooking spray and set over medium heat. Crack the eggs into the skillet. Pour 3 tablespoons of water around the eggs. Cover and cook until the whites have set but the yolks are still soft, 2 to 3 minutes. Top each sandwich with an egg. Sprinkle with the pepper and chives and serve at once.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Honey, Asparagus.
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Frequently Asked Questions
Yes, this Lighter Asparagus Croque Madame recipe is designed to be PCOS-friendly., it supports balanced blood sugar and hormonal health.
Yes, this recipe works well as a PCOS-friendly Lunch. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.
This recipe can be part of a structured PCOS meal plan. For a complete weekly plan tailored to your PCOS type, take our free 60-second quiz at pcosmealplanner.com/pcos-quiz to get a personalized 7-day meal plan.
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