Breakfast: Croque Madame with Arugula Salad

A traditional Croque Madame?a ham and cheese sandwich with a fried egg?is high in calories, fat and sodium. This open-faced version with deli turkey and a creamy spinach sauce makes for a lighter take on the French classic.

This recipe includes superfoods such as:

Spinach

Health benefits of Croque Madame with Arugula Salad

Spinach is a nutrient-dense leafy green vegetable that is rich in vitamins A, C, and K, as well as iron, magnesium, and antioxidants. The high iron content in spinach helps combat anemia, which is common in women with PCOS. Magnesium helps reduce inflammation and improve insulin sensitivity. The antioxidants in spinach can help lower oxidative stress, which is beneficial for managing PCOS symptoms. Including spinach in your diet can support overall health and well-being.

Ingredients

Nonstick cooking spray
1 Tbsp olive oil
1 Tbsp flour
1 cup fat-free milk
1/16 tsp (pinch) nutmeg
1/4 tsp ground black pepper
1 Tbsp Dijon mustard
1 cup packed baby spinach
4 slices hearty whole grain bread (1.5 oz per slice)
8 slices (8 oz) no-salt-added, oven roasted deli turkey (such as Boar’s Head)
2 slices (1.5 oz) reduced-fat Swiss cheese
4 eggs
2 cups arugula
1 Tbsp balsamic vinegar

Instructions

Preheat oven to broil. Coat a baking sheet with cooking spray. Set aside.
Add olive oil to a saucepan over medium heat. Add the flour and cook, stirring constantly, for 2 minutes. Add the milk while whisking. Add the nutmeg, pepper and Dijon mustard. Bring to a boil, then reduce to a simmer for 3 minutes. Add the baby spinach and cook until wilted, about 3 minutes.
Lightly toast the whole grain bread. Lay the bread slices on the prepared baking sheet. Top each bread slice with 2 slices of turkey, 1/3 cup of hot spinach cream sauce and 1/2 slice of cheese. Place under the broiler for 3-4 minutes or until cheese melts and starts to lightly brown.
Coat a nonstick sauté pan with cooking spray. Fry eggs on each side until yolk is just set or reaches an internal temperature of 145° F.
Remove bread slices from the broiler. Top each with a fried egg.
In a bowl, toss the arugula with the balsamic vinegar. Place 1/2 cup of dressed arugula on top of each sandwich.
Recipe Cost: $7.80
Choices/Exchanges: 1 1/2 Starch, 4 Lean Protein, 1 Fat