Cooking with Spinach

 

Leafy and green, spinach is a versatile superfood that is low in calories and fats and high in fiber and iron. Just one cup gives you 56% of your daily value of Vitamin A and 14% of your daily value of Vitamin C, and there are plenty of simple and delicious ways to introduce it into your diet. It’s no wonder Popeye was such a fan! 

 

Spinach2Hearty Spinach & Meatball Soup  

Serves 6

Warm and filling, this hearty soup is an ideal choice for a cold winter’s day.

Ingredients:

3 cups fresh spinach leaves

2 cloves garlic, coarsely chopped

1½ lbs. lean ground beef

½ cup Italian-style bread crumbs

1 egg, beaten

2 tablespoons sun-dried tomato pesto

½ teaspoon kosher salt, divided

½ teaspoon pepper, divided

1 tablespoon canola oil

8 oz. trinity mix (fresh diced onions, celery, bell peppers)

2 cans cannellini beans (15-19 oz.), drained

1 box unsalted chicken stock (32 oz.)

½ cup grated Parmesan cheese

Directions:

Chop garlic. Combine ground beef, breadcrumbs, egg, tomato pesto, ¼ teaspoon salt, and ¼ teaspoon pepper until blended. Shape into 1-inch meatballs (about 25-30). Preheat  a large stockpot on medium-high for two to three minutes. Place oil in pan, then add meatballs (in batches); cook and turn for six to eight minutes or until browned. Remove meatballs from pan and set aside. Add trinity mix and garlic to pan; cook and stir two to three minutes or until onions soften. Add spinach; cook two to three minutes or until spinach begins to wilt. Reduce heat to medium-low; stir in beans, stock, meatballs and remaining ¼ teaspoon each of salt and pepper; simmer five to seven minutes or until meatballs are 160°F and soup is hot. Top with cheese and serve.

Nutrition Facts (per serving):

Calories—390

Total Fat—14g

Sodium—870mg

Carbohydrate—27g

Dietary Fiber—6g

Protein—38g

From Publix  publix.com

 

 

Spinach3Spinach-Feta Dip 

Serves 8

Low-fat yogurt and spinach make this dip a healthy alternative to traditional game-day eats.

Ingredients:

1½ cups spinach, finely chopped

1 carton plain low-fat yogurt (8 oz.)

¾ cup crumbled feta cheese

¼ cup low-fat cream cheese, softened

¼ cup low-fat sour cream

1 clove garlic, crushed

1 tablespoon minced fresh or 1 teaspoon dried dill

⅛ teaspoon black pepper

fresh dill (optional)

Directions:

Spread the yogurt to ½ inch thickness onto several layers of heavy-duty paper towels. Top the yogurt layer with additional paper towels. Allow the yogurt to dry for five minutes. Using a rubber spatula, remove the yogurt from the paper towels and place in a food processor with the cheeses, sour cream, and garlic. Blend until smooth. Scoop the blended yogurt into a medium serving bowl and add the spinach, minced dill, and pepper. Cover the dip and refrigerate for one hour. If desired, garnish with fresh dill prior to serving.

Nutrition Facts (per serving):

Calories—78

Total Fat—5g

Saturated Fat—3g

Sodium—178mg

Carbohydrate—4g

Dietary Fiber—1g

Protein —4g

From Nutrition World nutritionw.com

 

Spinach4Spinach Pesto Pasta 

Serves 4

This flavor-packed, meat-free pasta is ready in minutes, making it a simple and delicious weekday dinner.

Ingredients:

3 cups fresh spinach, stems removed

1 cup fettuccine pasta

1 tablespoon olive oil

1 clove garlic, minced

1 cup fresh basil leaves, stems removed

½ cup low-fat, low-sodium chicken broth

¼ cup Parmesan cheese, grated

One 15 oz. can of cannellini beans, rinsed and drained

1 cup red bell pepper, chopped

Directions:

Cook the pasta according to package directions and drain. Blend the olive oil, garlic, spinach, basil, Parmesan cheese, and chicken broth until the leaves are broken down. Add the sauce to the pasta and mix until coated. Add the beans and red bell pepper and toss to combine.

Nutrition Facts (per serving):

Calories—360

Total Fat—6g

Saturated Fat—2g

Cholesterol — 5mg

Sodium—330mg

Carbohydrate—62g

Dietary Fiber—8g

Sugar—4g

Protein—16g

From Nutrition World nutritionw.com

 

Spinach6Spinach, Mushroom, & Swiss Crustless Quiche Squares 

Serves 24

These bite-sized appetizers make a perfect addition to any holiday party.

Ingredients:

1 16 oz. bag frozen chopped spinach, thawed and squeezed to remove as much liquid as possible

1 tablespoon extra-virgin olive oil, divided

2 cups (about 1 onion) thinly sliced yellow onion

1 pound button mushrooms, thinly sliced

¾ teaspoon salt and ½ teaspoon freshly ground black pepper, divided

6 eggs

¾ cup reduced-fat milk

1 teaspoon freshly grated nutmeg

1½ cup shredded Swiss cheese


Directions:

Preheat oven to 350°F and grease a 9-inch square pan with cooking spray; set aside. Heat olive oil in a large skillet over medium-high heat. Add onion and cook until golden brown, seven to eight minutes. Add mushrooms, ½ teaspoon salt, and ¼ teaspoon pepper and cook until liquid is absorbed, 10 to 12 minutes; set aside to cool. In a large bowl, whisk together eggs, milk, nutmeg, and remaining ¼ teaspoon salt and ¼ teaspoon pepper. Add cheese, onion, mushrooms, and spinach and mix well. Transfer to prepared pan, spread out evenly, and bake until set in the middle and golden brown, about 45 minutes. Let cool 10 or 15 minutes; cut into 24 squares and serve.

Nutrition Facts (per serving):

Calories—70

Total Fat—4.5g

Saturated Fat—2g

Sodium—200mg

Carbohydrate—3g

Dietary Fiber—1g

Sugar—1g

Protein—4g

From Whole Foods  wholefoodsmarket.com

 

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