2 spinach recipes: Essential greens with a flare

Spinach doesn't have to be boring. Try these delicious recipes to mix it up a bit.  The next time you're behind on your veggie intake, think spinach!

PREP TIME: 15 minutes 

COOK TIME: 10 minutes 

SERVES 4 

You'll need the following:

• 50 g (1/4 c) fresh spinach, large stems removed
•  50 g (1/4 c) minced onions
• 1 garlic clove, minced
• 2 ml (1/4 tsp) dried oregano
• 10 ml (2 tsp) all-purpose flour
• 0.5 ml (1/8 tsp) salt
• 0.5 ml (1/8 tsp) ground nutmeg
• 125 ml (1/2 c) fat-free milk
• 125 g (1/2 c) reduced-fat cream cheese

Getting started

1. Rinse the spinach, then transfer to a large soup pot or pasta pot with the water clinging to the leaves. Put over medium heat, cover and cook until the spinach on the bottom begins to wilt, two minutes. Stir well and cook until the rest of the spinach is just wilted, two to three minutes more.

2. Transfer the spinach to a colander and press out as much moisture as possible.Coat a large nonstick sauté pan with cooking spray and place over medium heat. Add the onions, garlic and oregano and cook until the onions are softened, about four minutes.

3. Stir in the flour, salt and nutmeg and cook for one minute. Whisk in the milk and cream cheese, whisking constantly in a corner of the pan until the sauce thickens, about one minute.Stir in the spinach and heat through, about 30 seconds.

PER SERVING: 163 cal, 5 g fat (3 g sat), 24 g carbs, 9 g protein, 8 g fibre, 17 mg chol, 466 mg sodium, 200 mg calcium

PREP TIME: 20 minutes

 COOK TIME: 15 minutes 

MAKES 24 

Your ingredients:

• 50 g (1/4 c) seasoned dry bread crumbs
• 1 egg
• 2 egg whites
•  125 ml (1/2 c) cup fat-free evaporated milk
• 5 ml (1 tsp) dried oregano
•  Pinch of salt
•  Pinch of ground black pepper
•  Pinch of ground nutmeg
• 110 g (1/2 c) shredded reduced-fat sharp cheddar cheese
• 1 pkg (275 g) frozen chopped spinach, thawed and squeezed dry

It's time to get cooking

1. Preheat the oven to 200°C (400°F). Coat the insides of two 12 cup mini-muffin pans with cooking spray. Scatter about two millilitres (1/2 teaspoon) of the bread crumbs in each muffin cup, tilting the pan to evenly coat each cup.

2. In a food processor or blender, combine the egg, egg whites, milk, oregano, salt, pepper and nutmeg. Blend until a little frothy.

3. Add the spinach and cheese and pulse until coarsely chopped. Spoon about 15 millilitres (one tablespoon) of filling into each muffin cup.

4. Bake until the eggs set and turn golden brown on top, 15 to 18 minutes. Cool in the pans on a wire rack for 10 minutes. Remove and serve warm.

PER MINI-QUICHE: 30 cal, 1 g fat (1 g sat), 2 g carbs, 3 g protein, 0 g fibre, 11 mg chol, 82 mg sodium, 97 mg calcium

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