April 12, 2006
Try it tonight: Baby Spinach
Spinach is "nutrient dense" because of its array of nutrients, adding that it also is high in fiber and low in calories (a 3-ounce serving of bagged baby spinach has 20 calories).
Spinach is a perfect package. Cooking it is quick and easy. But cooking can reduce vitamin content. Water-soluble vitamins (vitamin C and the B's) are reduced and can be destroyed by water, heat or light.
Quickly saute it in a little olive oil in a deep skillet, stir-fried on medium-high heat until limp (but still bright green). Or microwave it: Place it in a large, microwave-safe bowl (if leaves are dry, sprinkle with a tiny bit of water); cover with plastic wrap (leaving a small portion on one side open a smidgen); microwave on high power until just barely limp, usually 2-3 minutes, depending on volume.
Try these recipes:
4 cups torn spinach
2 cups sliced strawberries
1/2 cup sliced green onions
3 tablespoons fresh orange juice
2 tablespoons balsamic vinegar
1 teaspoon olive oil
1 tablespoon sesame seeds, toasted
Combine first 3 ingredients in a large bowl; toss gently.
Combine juice, vinegar, and oil in a small bowl; stir with a wire whisk until blended. Drizzle over spinach mixture, and toss well. Sprinkle with sesame seeds.
Yield: 4 servings (serving size: 1 cup)
CALORIES 67(36% from fat); FAT 2.7g (sat 0.4g,mono 1.3g,poly 0.8g); PROTEIN 2.8g; CHOLESTEROL 0.0mg; CALCIUM 98mg; SODIUM 47mg; FIBER 4.6g; IRON 2.4mg; CARBOHYDRATE 10g
Apple and Spinach Salad
Goldrush, a recent apple cultivar, has a nice balance of sweetness and acidity that's ideal for this salad. Other suitable varieties include Albemarle (Newtown) Pippin, Honeycrisp, Pink Lady, Golden Russet, and Roxbury Russet.
2 tablespoons fresh orange juice
2 tablespoons fresh lime juice
2 teaspoons Dijon mustard
2 teaspoons honey
1/4 teaspoon salt
1/8 teaspoon freshly ground black pepper
1/2 cup thinly vertically sliced red onion
8 cups bagged prewashed baby spinach (about 8 ounces)
1 large, firm, sweet-tart apple, cored and thinly sliced
1/4 cup (1 ounce) crumbled blue cheese
Combine first 6 ingredients, stirring well with a whisk.
Combine onion, spinach, and apple in a large bowl. Drizzle with dressing; toss gently to coat. Sprinkle with cheese.
Yield: 6 servings (serving size: about 1 1/3 cups)
CALORIES 60(29% from fat); FAT 1.9g (sat 1g,mono 0.5g,poly 0.1g); PROTEIN 2.7g; CHOLESTEROL 4mg; CALCIUM 76mg; SODIUM 251mg; FIBER 2.2g; IRON 1.3mg; CARBOHYDRATE 9.4g
Chicken-and-Spinach Pasta With Sun-Dried Tomatoes
1/4 cup oil-packed sun-dried tomato halves
2 1/2 cups hot cooked farfalle (about 2 cups uncooked bow tie pasta)
1 cup cubed roasted skinless, boneless chicken breast (about 1 breast)
1/2 cup fat-free Caesar dressing
1/4 cup (1 ounce) grated fresh Parmesan cheese
1 (10-ounce) package frozen leaf spinach, thawed, drained, and squeezed dry
Drain tomatoes in a colander over a bowl, reserving 1 tablespoon oil. Combine tomatoes, oil, pasta, and remaining ingredients in a bowl; toss well. Microwave at HIGH 2 minutes or until warm.
Note: One 10-ounce bag of fresh spinach may be substituted for the frozen spinach, if desired.
Yield: 4 servings (serving size: 1 1/2 cups)
CALORIES 240(16% from fat); FAT 4.2g (sat 1.7g,mono 1.4g,poly 0.7g); PROTEIN 16.5g; CHOLESTEROL 22mg; CALCIUM 217mg; SODIUM 660mg; FIBER 3.9g; IRON 2.9mg; CARBOHYDRATE 34.4g
Posted by Lisa at April 12, 2006 10:33 AM
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