Spinach is often recognized as one of the functional foods for its nutritional, antioxidants & anti-cancer constituents. Fresh leaves are rich source of several vital anti-oxidant vitamins like vitamin A, vitamin C, & flavonoid poly phenolic antioxidants such as lutein, zea-xanthin & beta-carotene. Spinach is also very low in calories & fats (100g of raw leaves provides just 23 calories), & contains a good amount of soluble dietary fiber.
Creamed Spinach Gratin
INGREDIENTS
1 pound frozen spinach
2 cloves garlic, minced
2 tsp extra-virgin olive oil
1/3 cup low-fat milk
1/3 cup reduced-fat mayonnaise
Salt & freshly ground pepper, to taste
1/4 cup seasoned breadcrumbs
2 T freshly grated Parmesan cheese
1 tsp extra-virgin olive oil
TO MAKE:
- Preheat oven to at 450°F. Coat a gratin dish with non-stick cooking spray.
- Heat oil in a medium skillet over medium-high heat. Add spinach & garlic, sauté until fragrant. Remove from heat; stir in milk & mayo. Season with salt & pepper.
- Place mixture in the prepared baking dish & top with breadcrumbs, Parmesan & oil. Bake for 10 to 15 minutes.
Nutrition per serving: Cal 149; Fat 8g (2g sat, 3g mono); Chol 3mg; Carb 14g; Protein 7g; Fiber 4g; Sodium 429mg; Potassium 444 mg
