Tag Archives: Spinach

Diet Nutritional

Spinach and Mushrooms with Truffle Oil

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Diet Nutritional Stats Spinach and Mushrooms with Truffle Oil
Serving Size 175 g
Amount Per Serving
Calories 49 Calories from Fat 16
% Daily Value
Total Fat 1.8g 3%
Saturated Fat 0g 0%
Cholesterol 0mg 0%
Sodium 85mg 4%
Total Carbohydrates 6.0g 2%
Dietary Fiber 3.0g 12%
Sugars 1.6g
Protein 5.1g
Vitamin A 193% Vitamin C 51% Iron 17% Calcium 10%
  1. 10 ounces button mushrooms or crimini (baby bella) mushrooms, sliced
  2. 1 large shallot, chopped
  3. 1 1/2 9-ounce bags fresh spinach leaves
  4. 1 to 2 teaspoons truffle oil

Add mushrooms to PAM sprayed pan; sauté until brown and liquid evaporates, about 8 minutes. Add shallot; sauté 2 minutes.

Add spinach, 1/3 at a time, to skillet with mushrooms and toss over medium-high heat, allowing each batch to wilt slightly before adding next, about 2 minutes per batch. Sauté just until all spinach is wilted and heated through. Stir in 1 teaspoon truffle oil. Season with pepper, and more truffle oil, if desired.

Diet Nutritional

Linguine with Butternut Squash, Spinach, and Mussels

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Diet Nutritional Stats Linguine with Butternut Squash, Spinach and Mussels
Serving Size 438 g
Amount Per Serving
Calories 460 Calories from Fat 96
% Daily Value
Total Fat 10.7g 16%
Saturated Fat 1.8g 9%
Cholesterol 51mg 17%
Sodium 613mg 26%
Total Carbohydrates 57.4g 19%
Dietary Fiber 7.9g 32%
Sugars 5.4g
Protein 30.9g
Vitamin A 353% Vitamin C 92% Iron 67% Calcium 17%
  1. 4 cups 3/4-inch cubes peeled butternut squash (about 1 pound)
  2. 2 tablespoons extra-virgin olive oil, divided, plus additional for drizzling
  3. 1/2 cup dry white wine
  4. 2 large shallots, chopped
  5. 2 large garlic cloves, minced
  6. 1/2 teaspoon dried crushed red pepper
  7. 2 pounds mussels, scrubbed, debearded
  8. 1/2 cup bottled clam juice
  9. 8 ounces whole wheat linguine
  10. 2 5-ounce packages fresh baby spinach leaves

Preheat oven to 400°F. Place squash cubes on rimmed baking sheet. Sprinkle with salt and pepper, then spray with PAM spray. Roast 10 minutes. Turn squash over; continue roasting until tender, about 20 minutes longer. Let stand at room temperature.

Bring wine, shallots, garlic, and crushed red pepper to boil in large skillet. Add mussels; cover and cook until mussels open, 2 to 3 minutes (discard any mussels that do not open). Transfer mussels to large bowl. Cover liquid in skillet and set aside. Remove mussels from shells; discard shells. Pour clam juice and any accumulated juices from mussels into liquid in skillet. Bring to boil; reduce heat to medium and simmer until reduced to 1/2 cup, about 5 minutes. Whisk in 2 tablespoons oil. Cover; set aside.

Meanwhile, cook linguine in large pot of boiling water until tender but still firm to bite, stirring occasionally.

Using tongs, transfer pasta to skillet with juices, reserving pasta cooking liquid in pot. Add mussels and squash to skillet; toss. Add spinach to pasta cooking liquid; let stand 1 minute to wilt. Drain spinach.

Divide wilted spinach among 4 wide shallow bowls. Divide linguine, squash, mussels, and sauce among bowls.

Diet Nutritional

Baby Spinach and Raspberry Salad

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Diet Nutritional Stats  Baby Spinach and Raspberry Salad
Serving Size 201 g
Amount Per Serving
Calories 94 Calories from Fat 16
% Daily Value
Total Fat 1.8g 3%
Saturated Fat 0g 0%
Cholesterol 0mg 0%
Sodium 49mg 2%
Total Carbohydrates 18.1g 6%
Dietary Fiber 5.6g 22%
Sugars 11.0g
Protein 3.4g
Vitamin A 152% Vitamin C 153% Iron 11% Calcium 10%
  1. 1/4 cup sunflower seeds
  2. 1/4 cup white balsamic vinegar
  3. 1 tsp honey
  4. 1 tbsp each chopped fresh parsley, tarragon, chives and basil
  5. 1 clove garlic, minced
  6. 1/2 small shallot, minced
  7. 8 cups baby spinach
  8. 1 cup fresh raspberries
  9. 2 oranges, peeled, membranes removed, segmented
  10. 1 red bell pepper, cored, seeded and cut into 2-inch strips
  11. 1 medium carrot, peeled and coarsely grated

Heat oven to 350°F. Toast sunflower seeds on a cookie sheet for 4 minutes. Whisk together vinegar, honey, herbs, garlic, and shallot. Season with pepper and set aside. In a bowl, toss spinach with 2 tbsp vinaigrette. Season with pepper. Toss with sunflower seeds and remaining ingredients and serve.

Diet Nutritional

Farfalle with Spinach and Garbanzo Beans

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Diet Nutritional Stats Farfalle with Spinach and Garbanzo Beans
Serving Size 208 g
Amount Per Serving
Calories 381 Calories from Fat 41
% Daily Value
Total Fat 4.6g 7%
Saturated Fat 0.6g 3%
Cholesterol 0mg 0%
Sodium 233mg 10%
Total Carbohydrates 67.6g 23%
Dietary Fiber 14.6g 58%
Sugars 8.8g
Protein 19.1g
Vitamin A 68% Vitamin C 23% Iron 38% Calcium 11%
  1. PAM cooking spray
  2. 1 large onion, chopped
  3. 4 large garlic cloves, minced
  4. 2 cups canned unsalted chicken broth
  5. 1 15 1/2-ounce can low-sodium garbanzo beans (chick peas), rinsed, drained
  6. 1 10-ounce package frozen leaf spinach, thawed, squeezed dry
  7. 12 ounces whole wheat bow tie pasta, freshly cooked

Heat PAM cooking spray in heavy large nonstick skillet over medium heat. Add onion and garlic and sauté until tender, about 10 minutes. Pour in chicken broth and simmer until liquid is reduced by half, about 4 minutes. Add garbanzo beans and spinach and boil 1 minute. Transfer spinach mixture to large bowl. Add pasta. Drizzle pasta with remaining 2 teaspoons olive oil and toss. Season pasta generously with pepper; toss well.

Diet Nutritional

Lemon Couscous Salad with Spinach, Scallions, and Dill

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Diet Nutritional Stats Lemon Couscous Salad with Spinach, Scallions and Dill
Serving Size 159 g
Amount Per Serving
Calories 173 Calories from Fat 4
% Daily Value
Total Fat 0.4g 1%
Saturated Fat 0.0g 0%
Cholesterol 0mg 0%
Sodium 19mg 1%
Total Carbohydrates 35.9g 12%
Dietary Fiber 2.8g 11%
Sugars 0.0g
Protein 6.3g
Vitamin A 22% Vitamin C 14% Iron 9% Calcium 6%
  1. 2 1/4 cups water
  2. 1 1/2 cups couscous
  3. 3 tablespoons fresh lemon juice, or to taste
  4. 2 cups small bunch spinach
  5. 3 large scallions, minced
  6. 3 tablespoons finely chopped fresh dill, or to taste

In a saucepan bring water to a boil and stir in couscous. Remove pan from heat and let couscous stand, cover 5 minutes. Fluff couscous with a fork and transfer to a bowl. Stir in lemon juice, and pepper to taste and cool couscous completely. Stir in spinach, scallions, and dill and chill salad, covered, at least 2 hours or overnight.

Diet Nutritional

Mushroom Medley with Spinach, Ginger and Soy

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Diet Nutritional Stats Mushroom Medley with Spinach, Ginger and Soy
Serving Size 184 g
Amount Per Serving
Calories 70 Calories from Fat 6
% Daily Value
Total Fat 0.7g 1%
Saturated Fat 0g 0%
Cholesterol 0mg 0%
Sodium 288mg 12%
Total Carbohydrates 14.0g 5%
Dietary Fiber 3.8g 15%
Sugars 3.7g
Protein 4.7g
Vitamin A 104% Vitamin C 73% Iron 14% Calcium 7%

  1. 1 red bell pepper, cut into strips
  2. 2 tablespoons minced fresh ginger
  3. 1 1/2 tablespoons minced garlic
  4. 8 ounces shiitake mushrooms, stems trimmed, caps sliced
  5. 8 ounces button mushrooms, sliced
  6. 4 ounces small oyster mushrooms
  7. 1 10-ounce package ready-to-use spinach leaves
  8. 6 green onions, cut into thin strips
  9. 1 tablespoon soy sauce
  10. Lemon wedges

Heat PAM spray in large nonstick skillet over medium-high heat. Add bell pepper, ginger and garlic and sauté 1 minute. Add all mushrooms and sauté until brown and tender, adding 2 to 3 tablespoons water if mixture is dry, about 10 minutes. Add spinach and green onions and stir until spinach wilts, about 2 minutes. Stir in soy sauce. Season to taste with salt and pepper. Transfer to bowl. Serve, passing lemon wedges to squeeze over.
Diet Nutritional

Spinach Radish Slaw with Crispy Chiles

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Diet Nutritional Stats Spinach Radish Slaw with Crispy Chiles
Serving Size 284 g
Amount Per Serving
Calories 121 Calories from Fat 66
% Daily Value
Total Fat 7.3g 11%
Saturated Fat 2.2g 11%
Cholesterol 8mg 3%
Sodium 286mg 12%
Total Carbohydrates 9.9g 3%
Dietary Fiber 5.3g 21%
Sugars 2.9g
Protein 6.9g
Vitamin A 320% Vitamin C 103% Iron 28% Calcium 24%

  1. 2 tablespoons Sherry wine vinegar
  2. 2 tablespoons apple cider vinegar
  3. 1 teaspoon Dijon mustard
  4. 3 tablespoons extra-virgin olive oil
  5. 6 dried chiles, minced
  6. 2/3 cup shelled raw pumpkin seeds
  7. 4 9-ounce bags spinach leaves
  8. 2 10-ounce bunches large red radishes, trimmed
  9. 2 ounces feta cheese, crumbled

Whisk both vinegars and mustard in small bowl. Cover and refrigerate. Bring to room temperature before using.

Cut chiles in half lengthwise; discard seeds. Using scissors, cut chiles crosswise into 1/4-inch strips. Spray PAM into a large skille; heat over medium-high heat. Add chiles and fry until beginning to crisp, about 45 seconds. Using slotted spoon, transfer to paper towels to drain. Add pumpkin seeds to same skillet and fry until golden brown and crisp, 1 to 2 minutes. Transfer to another set of paper towels to drain. Cool completely. Cut spinach crosswise into 1/4-inch-thick strips. Transfer to prepared large bowl.

Using grating disk on processor, grate radishes. Place in strainer set over another bowl; drain 15 minutes. Place spinach, radishes, chiles, pumpkin seeds, and cheese in very large bowl. Toss with dressing. Season with pepper.