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Spinach (or Chard) with Scallions
½ pound Spinach (or Chard)
1 bunch scallions, sliced
2 Tbsp. Olive Oil
Pinch parsley, dill, salt and pepper to taste
1. Quickly blanch Spinach or Chard
2. Heat oil in skillet, add scallions and herbs. Cook gently until wilted and fragrant.
3. Add greens and cook until heated through.
Kris Larson, April 2008
Fettuccine with Spinach and Prosciutto
8 ounces uncooked fettuccine
1 tablespoon olive oil
1 small garlic clove, minced
2 ounces thinly sliced prosciutto, chopped
1 (10-ounce) package fresh spinach
1 large egg
1/2 cup (2 ounces) grated fresh Parmesan cheese, divided
1/8 teaspoon black pepper
INSTRUCTIONS
Cook pasta according to package directions, omitting salt and fat. Drain pasta in a colander over a bowl, reserving 1/2 cup cooking liquid. While pasta cooks, heat oil
in a large nonstick skillet over medium-high heat. Add garlic; saute 15 seconds. Add prosciutto and spinach; saute over medium-high heat 3 minutes or until wilted.
Combine reserved 1/2 cup cooking liquid and egg in a bowl; stir well with a whisk. Add pasta and egg mixture to pan; stir well. Cook over low heat 4 minutes or until egg mixture is
slightly thick, stirring constantly (do not boil). Stir in 1/4 cup cheese and pepper. Spoon 1 cup pasta mixture onto each of 4 plates; top each serving with 1 tablespoon cheese. Serve immediately.
YIELD: 4 servings
PREPARATION TIME:14 minutes
COOKING TIME: 16 minutes
NUTRITIONAL INFO
calories: 344 carbohydrates: 43.1 g cholesterol: 73 mg fat: 10.8 g sodium: 514 mg protein: 18.7 g calcium: 257 mg iron: 4.4 mg fiber: 5.1g
Cannelloni
1 (10-ounce) package frozen chopped spinach, thawed
Cooking spray
1/4 cup finely chopped onion
2 garlic cloves, minced
1/2 pound ground chuck
1/2 pound ground turkey
1/4 cup egg substitute
5 tablespoons freshly grated Parmesan cheese, divided
1-1/4 teaspoons dried Italian seasoning, divided
1/2 teaspoon salt
1/8 teaspoon pepper
2 (8-ounce) cans no-salt-added tomato sauce
1/8 teaspoon salt
12 cooked manicotti shells
White Sauce
White Sauce:
1/4 cup nonfat dry milk
1 cup water
2 tablespoons stick margarine
2 tablespoons all-purpose flour
1/8 teaspoon salt
1/8 teaspoon white pepper
INSTRUCTIONS:
Place spinach between paper towels, and squeeze until barely moist; set aside. Place a large nonstick skillet coated with cooking spray over medium heat until hot.
Add onion and garlic; saute 2 minutes. Add spinach; saute 1 minute. Place mixture in a large bowl; set aside.
Combine ground chuck
Ham and Spinach Focaccia Sandwiches
Look for focaccia in the bakery section of your grocery store.
3 tablespoons low-fat mayonnaise
2 tablespoons chopped fresh basil
2 teaspoons sun-dried tomato sprinkles
1/4 teaspoon crushed red pepper
1 (8-inch) round focaccia bread (about 8 ounces)
8 ounces smoked deli ham, thinly sliced
1 (7-ounce) bottle roasted red bell peppers, drained and sliced
1 cup spinach leaves
INSTRUCTIONS:
Combine the first 4 ingredients in a small bowl. Cut bread in half horizontally. Spread the mayonnaise mixture over the cut sides of bread. Place ham over bottom half
of bread. Top with peppers and spinach, and cover with top half of bread. Cut the sandwich crosswise into 4 wedges.
NUTRITIONAL INFO:
CALORIES 275 (19% from fat); FAT 5.9g (sat 1.6g, mono 2.4g, poly 1.3g); PROTEIN 17.7g; CARB 36.5g; FIBER 2.3g; CHOL 30mg; IRON 2.7mg; SODIUM 1,190mg; CALC 59mg
YIELD: 4 servings (serving size: 1 wedge)
Creamy Feta-Spinach Dip
1 (8-ounce) carton plain low-fat yogurt
3/4 cup (3 ounces) crumbled feta cheese
1/4 cup (2 ounces) 1/3-less-fat cream cheese, softened
1/4 cup low-fat sour cream
1 garlic clove, crushed
1-1/2 cups finely chopped spinach
1 tablespoon minced fresh or 1 teaspoon dried dill
1/8 teaspoon black pepper
Fresh Dill (optional)
INSTRUCTIONS:
Spoon yogurt onto several layers of heavy-duty paper towels; spread to 1/2-inch thickness. Cover with additional paper towels, and let stand 5 minutes. Scrape into
the bowl of a food processor using a rubber spatula. Add the cheeses, sour cream, and garlic, and process until smooth, scraping sides of bowl once. Spoon yogurt mixture into a medium bowl, and stir in the spinach,
minced dill, and pepper. Cover and chill. Garnish with fresh dill, if desired.
NUTRITIONAL INFO:
calories: 78 carbohydrates: 3.6 g cholesterol: 20 fat: 5.4 g sodium: 178 mg protein: 4.2 g calcium: 130 mg iron: 0.4 mg fiber:
0.4 g
Greens and Potatoes in Curry Sauce
1 lb. greens (any combination of mustard greens, collard greens, beet greens, spinach, or kale)
2 cloves garlic, finely chopped or pressed
2 Tablespoons curry powder (or more to taste)
1 cup fresh or canned chopped tomatoes
1 Tablespoon tomato paste
1 Tablespoon brown sugar
1 cup of finely chopped onion
1 Tablespoon veg. oil
1 lb. Potatoes, peeled and cubed
2 cups water
Chopped fresh cilantro for garnish (optional)
1. Wash greens thoroughly and drain. Remove any coarse stems or ribs and cut into strips.
2. In a small bowl, mix garlic, curry powder, tomatoes, tomato paste, and brown sugar.
3.
Sauté onions in oil in a large skillet or Dutch oven over medium-high heat. When onion is softened, add tomato mixture, mix well, and cook for 5 minutes.
4. Add potatoes and 2 cups of water.
5. Mix well, bring
to a boil, then reduce heat to simmer. Cover and cook for 10 minutes.
6. Add greens and cook for another 10 minutes, or until potatoes are done.
7. Top with chopped cilantro and serve.
Raw Spinach Salad
1 quart chopped spinach ½ tsp. salt
¼ cup onions, chopped fine 3 hard cooked eggs, chopped fine
½ cup celery, chopped fine 1 cup grated sharp Cheddar cheese
1 ½ tsp. cider vinegar 1 cup heavy mayonnaise
½ tsp. Tabasco sauce
Be sure washed spinach is as dry as possible before chopping. Mix spinach, onions, celery, eggs and cheese.
Blend Tabasco sauce, and salt with vinegar. Add to spinach mixture. Fold in mayonnaise just before serving.
Serve on lettuce leaf with ½ tsp. horseradish on the side. Garnish with grated egg or cheese if desired.
Helpful Hint: One pound fresh spinach makes 1 quart chopped spinach
Lentil Stew with Ham and Beans
Cooking Light Magazine
One of the best things about this supper, besides its great flavor, is that it
can be ready in less than an hour, start to finish.
1 ½ tablespoons olive oil 1 ½ cups chopped baking potato
1 cup chopped onion 1 cup chopped smoked ham
3 garlic gloves, minced 1 tsp dried basil
1 (14.5 oz.) can diced tomatoes, drained 1 cup dried lentils
5 cups fat-free, less-sodium chicken broth ½ tsp dried thyme
½ cup chopped carrot ½ tsp black pepper
2 bay leaves 3 tablespoons chopped fresh parsley
3 cups chopped Swiss chard, collard greens, or spinach
Heat oil in a Dutch oven over medium-high heat. Add onion and garlic; sauté 5 minutes. Add broth, lentils, carrot, and bay leaves; bring to a boil.
Partially cover, reduce heat, and simmer 20 minutes. Add Swiss chard, potato, and ham; bring to a boil. Reduce heat; simmer 15 minutes or until potato is tender. Stir in tomatoes, basil, thyme, and pepper; simmer 10
minutes. Discard bay leaves. Sprinkle with parsley. Yield: 5 servings (serving size: about 1 ½ cups).
CALORIES 320 (24% from fat); FAT 8.6g (sat 2g, mono 5g, poly 1.1g); PROTEIN 20.4g; CARB 41.7g; FIBER 15.1g; CHOL 12mg; IRON 5.6mg; SODIUM 943mg; CALC 84mg
White Bean Salad with Shrimp and Asparagus
Cooking Light Magazine
2 cups (1 inch) sliced asparagus (about a ½ pound)
¾ pound medium shrimp, peeled and deveined
½ tsp freshly ground black pepper, divided
¼ tsp salt, divided
1 tsp vegetable oil
2 cups torn spinach
1 (19 oz) can cannelloni beans, drained and rinsed
3 bacon slices
½ cup chopped Vidalia green onions
1 garlic clove, minced
¼ cup fat-free, less-sodium chicken broth
1 tablespoon chopped fresh parsley
2 tablespoons fresh lemon juice
1 tablespoon cider vinegar
1. Steam asparagus, covered 3 minutes. Drain and rinse with cold water.
2. Sprinkle shrimp with 1/8 tsp pepper and 1/8 tsp salt. Heat oil in a medium nonstick skillet over medium-high heat. Add shrimp; sauté 4
minutes. Remove from pan; place in a large bowl. Add asparagus, spinach, and beans to shrimp; toss well.
3. Add bacon to pan; cook over medium heat until crisp. Remove bacon from pan., crumble. Reserve 2 tsp
drippings in pan. Add onions and garlic, cook 3 minutes or until soft, stirring frequently. Remove from heat, add remaining pepper, 1/8 tsp salt, bacon, broth, and the remaining ingredients. Drizzle dressing over
salad; toss to coat. Serve immediately.
Yield: 4 servings (serving size: 1 ¾ cups)
CALORIES 245 (29% from fat); FAT 7.8g (sat 2.4g, mono 2.6g, poly 2.1g); PROTEIN 24.5g; CARB 19.1g; FIBER 5.5g; CHOL 136mg; IRON 4.5mg; SODIUM 578mg; CALC 108mg
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