Posts Tagged ‘spinach’

SPINACH-GORGANZOLA QUICHE CUPS

 

I love quiche in any way, shape, or form.  It’s comforting to me…the possibilities are innumerable…and they are protein-filled while being fairly low in calories.  A complete meal in a finger food!  (I love LOADED quiche, so I added a little more spinach in the ones photographed.)

These freeze wonderfully, so make lots.  It’s not any more work to do a double batch!

(This is my interpretation but, thanks to Shelly of TheWorldAccordingToEggface for the inspiration and tons of variations!)

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1 medium sweet onion, finely diced

2 cloves garlic, minced

2 teaspoons butter

One 10-ounce package frozen, chopped spinach, thawed and squeezed dry

1/2 cup crumbled Gorgonzola cheese

1/4 cup freshly shredded Parmesan cheese

6 eggs

1/2 cup skim milk

1/4 teaspoon salt

1/4 teaspoon salt-free Italian seasoning

1/8 teaspoon black pepper

Dash cayenne pepper

Dash freshly grated nutmeg

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In a small saute pan, heat the butter over medium-low heat.  Add the onion and garlic and cook for 10 minutes, or until softened.   Transfer to a bowl and stir in the spinach and cheeses.

In a medium bowl whisk the eggs until frothy.  Whisk in the milk, salt, Italian seasoning, black pepper, cayenne pepper, and nutmeg.

Preheat oven to 350 degrees.  Spray a regular-sized muffin pan (12 count) with vegetable cooking spray.  Divide the spinach mixture amongst the cups.  Pour the egg mixture over the spinach.  Bake for 20-25 minutes, or until puffed and just set.  Makes 12.  (Can also be done in a deep dish pie plate,  mini muffin tins, or custard cups – depending on what serving size you prefer.)

Per each “cup”:  Calories 101, Protein 8g, Fat 6g, NET Carbs 3g, Sugar 1g, Sodium 112mg

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ITALIAN SAUSAGE SOUP

Fast, hot, easy…your family will love it and it’s a great way to sneak some veggies past the kids.  (Okay…you can see the veggies, but they’ll want to eat them!)  Serve with garlic bread for the family and a quick Caesar  Salad for an “Italian” meal that will be a hit.

This freezes great – so don’t worry about there being too much.  As with any soup, it’s also better as leftovers!

To make it vegetarian sub out the real sausage for the Boca Italian Sausages…(photo below…).  So good!

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1 tablespoon olive oil
One pound turkey Italian sausage – I use sweet (or Boca for vegetarian)
One clove garlic, minced
1/2 teaspoon Splenda
Two carrots, sliced
Two 14-ounce cans low-sodium beef broth
One 14-ounce can diced tomatoes, undrained
1/2 teaspoon Italian seasoning
1/4 teaspoon salt
1/4 teaspoon black pepper
One 15-ounce can Cannellini beans, drained
One zucchini, cubed
2 cups fresh spinach, torn
Fresh parmesan cheese for garnish

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In a large saucepan brown sausage and garlic in olive oil. Stir in Splenda, carrots, broth, tomatoes, Italian seasoning, salt, and pepper. Cover and simmer for 20 minutes. Add beans and zucchini. Return to simmer, uncovered for 20 minutes or until vegetables are tender. Add spinach and cook for 2 minutes. Serve with parmesan cheese, if desired. Makes approx Eight 1-cup servings.

Per Serving: Calories 151; Protein 13 g; Fat 5 g; Carbs 9 g; Sugar 2 g; Sodium 406 mg

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RICOTTA-SPINACH CUPS

Pretty little bites, just right for a quick lunch with a crisp green salad.  They can also be used as appetizers for any party.  Guests will adore these and most of the work can be done ahead.

Pre-bake the wrappers and store them in an airtight container once cool.  Make the filling and chill in the fridge until ready to serve.  These are good hot or room temperature.

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Vegetable cooking spray
24 small square wonton wrappers
1 cup ricotta cheese
One 10-ounce frozen chopped spinach, thawed, squeezed dry
2 eggs
1 tablespoon cream
1 clove garlic, through a press
1/4 teaspoon salt
1/4 teaspoon black pepper
1/8 teaspoon freshly grated nutmeg
Dash cayenne pepper
1/4 cup freshly grated Parmesan cheese plus more for garnish

Preheat oven to 350 degrees.  Lightly spray the cups of a 12-muffin pan with the vegetable cooking spray.  Gently press one wrapper into reach cup and lightly spray the wrapper with the spray.  Bake for 5 minutes.  Remove from oven and cool on a wire rack.  Repeat with remaining wrappers.

In a small bowl combine the ricotta, spinach, eggs, cream, garlic, salt, black pepper, nutmeg, cayenne, and 1/4 cup Parmesan.  Replace 12 of the baked cups into the muffin pan.  Fill with one tablespoon of filling mixture.  Sprinkle with more grated parmesan.  Lay a piece of aluminum foil lightly over the pan and return to the oven. Bake for 17 minutes.  Remove to wire rack to cool.  Repeat with remaining cups and filling.  Makes 24 pieces.

Per Cup: Calories 50; Protein 4 g; Fat 2 g; Carbs 3g; Sugar 0 g; Sodium 119 mg

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HOT SPINACH CHEESE DIP

It’s so much more than a dip, though…  it’s great on top of burger or smeared inside a grilled cheese sandwich.

You could even pound some chicken breasts very thin and spread this on before it’s baked…roll the breasts up and coat them with a few bread crumbs. Spritz with olive oil and bake at 350 for 30 minutes or so.

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Vegetable cooking spray
2 tablespoons butter
1/4 cup chopped onion
2 cloves garlic, minced
1 tablespoon flour
1 1/4 cups milk
1/2 cup fat-free half & half or milk
Two 9-ounce pkgs frozen chopped spinach, thawed and squeezed dry
One 8-ounce can sliced water chestnuts, drained and chopped
1 cup shredded cheddar cheese
One 1-ounce pkg. dry vegetable soup mix (such as Mrs. Grass or Knorr)
1/4 cup shredded Parmesan cheese, divided

Preheat oven to 350 degrees. Coat a 4-cup casserole dish with vegetable cooking spray and set aside.

In large saucepan, over medium heat, melt butter. Add onion and garlic and cook, stirring, for 5 minutes.

Stir in flour and cook while stirring an additional minute. Add milk and half & half and cook until thickened. Remove saucepan from heat and stir in spinach, water chestnuts, cheddar, soup mix, and 2 tablespoons parmesan. Spoon dip into prepared dish and sprinkle with remaining parmesan.

Bake 20-25 minutes or until bubbly and cheese is melted. Serve warm. Makes 9 servings.

Per Serving: Calories 137; Protein 8 g; Fat 9 g; Carbs 5 g; Sugar 3 g; Sodium 120 mg

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SpinachSouffle15sm!

SPINACH CHEESE BAKE

This is a beautiful way to eat your veggies!  Moist, full of flavor and good for you carbs – it’s a great side dish or a vegetarian meal on it’s own.

I’ve added cooked, chopped turkey bacon to this before also, and any variety of cheese I happen to have on hand.  For a brunch, lunch, or light dinner it’s perfect served with a fresh fruit salad and whole wheat English muffins for the family.

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Vegetable cooking spray
2 tablespoons butter
1/2 cup minced onion
2 cloves garlic, minced
1 teaspoon Splenda (sugar)
One 10 ounce pkg. frozen chopped spinach, thawed and squeezed dry
6 eggs
1 1/2 cups cottage cheese
3/4 cup 2% milk
1 tablespoon flour
1/4 teaspoon salt
1/4 teaspoon black pepper
1/8 teaspoon freshly grated nutmeg
Pinch cayenne pepper
1/2 cup freshly grated parmesan cheese
3/4 cup shredded cheddar cheese

Preheat oven to 350 degrees.  Coat an 8 or 9-inch baking pan with vegetable cooking spray and set aside.
In a frying pan over medium heat melt butter and saute the onion, garlic, and Splenda (sugar) until golden and soft, about 5 minutes.  Stir in spinach and heat through.

In a large bowl beat together the eggs, cottage cheese, milk, flour, salt, pepper, nutmeg, and cayenne.  Stir in the onion-spinach mixture and the parmesan and cheddar cheeses.  Pour into prepared pan and bake for 35-40 minutes, or until just set in the middle.  Makes 8 servings.

Per Serving: Calories 113; Protein 11 g; Fat 6 g; Carbs 4; Sugar 1g; Sodium 303 mg

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!ArtiSpinMush724

ARTICHOKE SPINACH DIP-STUFFED MUSHROOMS

I have to say this is one of the biggest hits I’ve had…soooo good.

Everybody loves spinach dip and everybody loves stuffed mushrooms – it only stands to reason that together they’d be over the top, and they ARE!

You don’t have to use the ‘srooms if you don’t want to – baking the dip in a casserole dish and having it with whole grain crackers or veggies is just as wonderful.

Creamy, garlicky, melty, cheesy goodness inside a tender, flavorful baby bella…….swoon!

Think outside of appetizers – they’d be an upscale side to steaks or burgers. A chopped salad and two or three of these and lunch is fantastically gourmet!

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20-25 crimini or white mushrooms
4 ounces (1/2 pkg) reduced-fat cream cheese, softened
2/3 cup light Hellman’s or Best Foods mayo (this brand really is best…less greasy and doesn’t separate as much)
One 14-ounce can artichoke hearts, sqeezed to remove excess liquid and finely diced
1 cup frozen chopped spinach, thawed and squeezed dry
2 cloves garlic, minced
1 teaspoon Splenda/sugar
1 cup freshly grated Parmesan (not shredded – the powdery fresh from the deli-cheese case)
Pinch cayenne pepper

Preheat oven to 350 degrees. Wipe mushrooms clean; remove stems and gently scoop out the gills to make room for the filling.

In a large bowl combine the cream cheese, mayo, diced artichoke hearts, spinach, garlic, Splenda, Parmesan, and cayenne. Fill each mushroom cap with 1 tablespoon of dip mixture. Place on a baking sheet (with sides, as the mushrooms will release liquid) and bake for 15-20 minutes, or until mushrooms are soft and the filling is golden. Serve warm. Makes approx 10 servings of 2 pieces each.

Per Serving (2 pieces): Calories 81; Protein 7 g; Fat 3 g; Carbs 3 g; Sugar 0 g; Sodium 283 mg

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CREAMED SPINACH

A silky, cheesy side dish that goes perfectly with roasted chicken, salmon, and tender steaks.  Or leave the meat and serve along side a mound of softly scrambled eggs.

I like the crispy top from the hot oven, but if you’re in a hurry, you don’t have to bake it.  Stir the spinach into the cream sauce and cook to heat through.

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Vegetable cooking spray
3 tablespoons butter
4 cloves garlic, minced
3 tablespoons all-purpose flour
1/4 teaspoon salt
1/4 teaspoon black pepper
1/8 teaspoon freshly ground nutmeg
1/8 teaspoon Splenda
1 1/3 cups half & half
4 tablespoons reduced-fat cream cheese
Two 10 ounce pkgs. frozen chopped spinach, thawed (squeezed to remove excess water)
1/3 cup freshly grated Parmesan cheese, plus extra for topping

Preheat oven to 400 degrees.  Coat a shallow casserole dish or individual soufflé dishes with vegetable cooking spray and set aside.

In a medium saucepan melt the butter over medium heat.  Sauté the minced garlic until the butter is lightly browned, stirring constantly.  Whisk in flour and cook for 1 minute.  Remove from heat and whisk in half & half, salt, black pepper, nutmeg, and Splenda.  Return to heat and bring to a boil, stirring constantly.  Cook until thick.  Remove from heat and stir in cream cheese, spinach, and parmesan.

Pour mixture into prepared pan(s) and sprinkle with extra grated Parmesan cheese.  Bake for 20 minutes or until bubbly and golden.  Makes 8 servings.

Per Serving: Calories 122; Protein 6 g; Fat 8 g; Carbs 7 g; Sugar 2 g; Sodium 291 mg

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