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FREE DIABETIC RECIPE: Classic Croque Madame and Arugula Salad

Sandwiches don’t get much more classically French than the Croque Madame. But why until that trip to Paris to enjoy its flavors? This unique open-faced version of the sandwich delivers all of the flavors you’d expect with an intriguing presentation.

croque-madame with fried egg , pesto sauce and rucola

Calories: 340 Fat: 13 g, Cholesterol: 235 mg, Sodium: 430 mg, Carbohydrate: 26 g, Sugar: 7 g, Fiber: 5 g, Protein: 35 g

Servings: 4

Ingredients:

  • Nonstick cooking spray
  • 1 tablespoon olive oil
  • 1 tablespoon flour
  • 1 cup fat-free milk
  • ¼ teaspoon ground black pepper
  • 1 tablespoon Dijon mustard
  • Pinch of nutmeg
  • 1 cup packed baby spinach
  • 4 slices hearty whole grain bread
  • 8 slices no-salt-added oven roasted deli turkey
  • 2 slices reduced-fat Swiss cheese
  • 4 eggs
  • 2 cups arugula
  • 1 tablespoon balsamic vinegar

 

Directions:

  1. Preheat your oven to a broil. Coat a baking sheet with cooking spray, and then set aside.

 

  1. Add the olive oil to a saucepan over medium heat. Add the flour and cook for 2 minutes, stirring constantly. Add the milk while whisking. Add the pepper, the Dijon mustard, and the nutmeg. Bring to a boil, and then reduce to a simmer for 3 minutes. Add the baby spinach and then cook for about 3 minutes, until the spinach is wilted.

 

  1. Lightly toast the whole grain bread. Lay the slices on the prepped baking sheet. Top each slice of bread with 2 turkey slices, 1/3 cup of hot spinach cream sauce, and ½ slice of cheese. Place under your broiler for 3 to 4 minutes or until the cheese melts and starts to brown lightly.

 

  1. Coat a nonstick saute pan with cooking spray. Fry the eggs on each side until the yolk is just set or it reaches an internal temperature of 145 degrees Fahrenheit.

 

  1. Remove the bread slices from the broiler. Top with a fried egg.

 

  1. Toss the arugula with the balsamic vinegar in a bowl. Put ½ cup of dressed arugula on the top of each sandwich.

Tip:

 

You can also make this open-faced sandwich with wheat bread instead of whole grain slices.

 

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