Croque Madame with Arugula Salad - PCOS-Friendly Recipe
Nutrition per Serving
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
How This Recipe Supports PCOS Management
Understanding the nutritional profile of what you eat is a powerful step in managing PCOS. Here is how the key ingredients in this Croque Madame with Arugula Salad contribute to your health goals:
- Turkey: B vitamins play a role in energy metabolism and hormone regulation
- Egg: Contain choline which supports liver function and hormone metabolism
- Spinach: Magnesium may help improve insulin sensitivity in women with PCOS
- Olive oil: Anti-inflammatory properties make it especially beneficial for PCOS
PCOS Diet Principles in This Recipe
The PCOS diet focuses on three core principles: reducing inflammation, managing insulin resistance, and supporting hormonal balance. Every recipe in our collection is evaluated against these principles. This recipe excels in providing protein-rich ingredients that help regulate appetite hormones (ghrelin and leptin), and healthy monounsaturated and polyunsaturated fats that support cell membrane health and hormone synthesis. As part of a balanced PCOS meal plan, we recommend pairing recipes like this with a variety of nutrient-dense foods throughout the week to ensure you are meeting all your micronutrient needs.
Meal Prep Tip: This Croque Madame with Arugula Salad can be prepared ahead and stored in an airtight container in the refrigerator for up to 3 days. Meal prepping is one of the most effective strategies for sticking to a PCOS-friendly diet, as it removes the temptation to reach for processed convenience foods when time is short.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Spinach.
Stop Second-Guessing Every Meal
Get Your Personal Guide - $9Not sure what to eat for PCOS?
Take a 60-second quiz and get a personalized 7-day meal plan.
Take the Quiz
Comments
Register or log in to add a comment