Jan 21, 2015 9:45 PM

Author: Office of Public Affairs


Popeye was on to something. Spinach is a nutritional powerhouse, loaded with vitamins K, A and C. It’s also an excellent source of iron and potassium. Health benefits may include stronger bones, reduced risk of cancer and lower blood pressure.

Low in calories and high in fiber, spinach is a dieter’s dream veggie. But one can only eat so many spinach salads. If you want to get more spinach into your diet, try these three recipes.

Spinach Pancakes

Ingredients

4 tablespoons flour
2 eggs
1 (10-ounce) package frozen spinach, thawed and drained
salt and pepper, to taste
½ teaspoon paprika
2 tablespoons olive oil

Preparation

  1. In a medium bowl, mix flour and eggs.
  2. Stir in spinach, salt, pepper and paprika.
  3. Heat olive oil in a large skillet. Drop spinach mixture by the spoonful, and flatten into patties.
  4. Cook until brown on both sides, about five minutes.
  5. Serve warm. 

Nutrition

Per serving (makes four servings): 145 calories; 9.8 g fat; 106 mg cholesterol; 9.3 g carbohydrates; 6.6 g protein; 2.4 g fiber; 185 mg sodium.

Source: allrecipes.com

Spinach and Feta Frittata

Ingredients

1 teaspoon olive oil
½ red onion, finely chopped
3 scallions, chopped
2 whole eggs, plus 8 egg whites
salt and pepper
2 ounces feta, crumbled
2 tablespoons Parmigiano-Reggiano, grated
1 (10-ounce) package frozen spinach, thawed and drained

Preparation

  1. In a 9-inch skillet, heat olive oil over medium heat. Sauté onion and scallions until soft, about four minutes.
  2. In a medium bowl, beat the eggs, then mix in salt, pepper, cheeses and spinach.
  3. Pour mixture into the skillet and cook until the bottom sets, about five minutes.
  4. Using a plate, flip the frittata over, then return to pan and cook five minutes longer.

Nutrition

Per ¼-pie serving (makes four servings): 140.6 calories; 6.8 g fat; 5.5 g carbohydrates; 0.3 g sugar; 15.2 g protein.

Source: skinnytaste.com

Creamy Spinach Dip 

Ingredients

1 small shallot, peeled
1 (5-ounce) can water chestnuts, drained and rinsed
½ cup reduced-fat cream cheese
½ cup low-fat cottage cheese
¼ cup nonfat plain yogurt
1 tablespoon lemon juice
½ teaspoon salt
freshly ground pepper, to taste
6 ounces baby spinach
2 tablespoons fresh chives, chopped

Preparation

  1. Pulse shallot and water chestnuts in a food processor until coarsely chopped.
  2. Add cream cheese, cottage cheese, yogurt, lemon juice, salt and pepper, and pulse until just combined.
  3. Mix in spinach and chives.
  4. Serve with fresh vegetables or whole-wheat pita chips. 

Nutrition

Per ¼-cup serving (makes 10 servings): 54 calories; 3 g fat; 10 mg cholesterol; 4 g carbohydrates; 4 g protein; 1 g fiber; 222 mg sodium; 102 mg potassium. 

Source: eatingwell.com

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