Spinach

Cheese-Stuffed Portabella Caps

Cheese-Stuffed Portabella Caps
Serves 2

2 large portabella caps
2 tablespoons Greek Yogurt
1 ounce goat cheese (or cream cheese), softened
2 tablespoons shredded cheese (your preference)
1 cup baby spinach, finely chopped
1/4 cup bell peppers, chopped
1/4 cup diced Vidalia onion
1/8 tsp black pepper

1.  Wash mushrooms caps. Remove stem from mushrooms. With a spoon, carefully scrape the gills from the underside of the cap. (This will give you more room for the filling.) Set aside.
2.  Combine remaining ingredients.
3.  Fill mushroom caps.  At this point, the mushrooms can be kept in a refrigerator for several hours, loosely covered.
4.  Preheat your grill in high for 5 minutes.
5.  Reduce heat to medium high, and place mushrooms on the grate. Cover and let them cook for 5-8 minutes. When some juices begin to bubble up around the edges, they are done.
6.  Serve open faced on toasted whole wheat bread, or half a bagel.

Nutritional data:
Calories:     124
Fat:             5.6g
Sat fat:        2.8g
Chol:           16mg
Sodium:     101mg
Carbs:      10.5g
Fiber:         1.9g
Protein:      9.3g

Baked Salmon with Tomatillo Salsa and Spinach-Strawberry Salad

Baked Salmon and Fresh Red Onion-Tomatillo Salsa
Serve 4

Salmon
1 pound salmon fillets (4 pieces)
Spice blend (Penzey’s Sunny Paris works very well)

1.  Preheat oven to 375F 
2.  Place salmon in a baking dish. Season.  Bake until done (approximately 16-18 minutes.)
3.  Top with tomatillo salsa

Nutritional data (per one 4 ounce fillet):
Calories:        190
Fat:                  9g
Sat fat:          1.5g
Chol:             70mg
Sodium:         50mg
Carbs:              0g
Fiber:               0g
Protein:          24g

Red Onion-Tomatillo Salsa
Serves 4

While the salmon is baking, mix together:

3 medium tomatillos, diced
1/2 cup red onion, diced
Juice of 1 lemon (2-3 tablespoons)
1 tsp fresh lemon zest

Set aside to let the flavors blend.

Nutitrional data (approximately 1/3 cup portion):
Calories:       46
Fat:             0.5g
Sat fat:           0g
Chol:             0mg
Sodium:         0mg
Carbs:         3.4g
Fiber:          0.8g
Protein:       0.4g

Spinach-Strawberry Salad
Serves 4

In an large bowl, toss together:
6 ounces baby spinach
1/2 cup sliced, toasted almonds
8 ounces fresh strawberries, sliced

To toast the almonds, heat a non-stick skillet over medium-high heat.  Add almonds and saute dry (no oil.) Toss frequently. The almonds are done when they begin to turn light brown and are fragrant.

Make the dressing:
2 tablespoons lemon juice
2 tablespoons white vinegar
2 tablespoons Splenda (or 5 tablespoons table sugar)
1 tablespoon olive oil
1 tablespoon poppy seeds (optional)

Pour dressing over spinach and strawberries. Toss to coat.

This salad does not make a good leftover salad. The spinach wilts, and the strawberries get mushy. Eat it freshly made.

Nutritional data:
Calories:     142
Fat:           10.5g
Sat fat:           1g
Chol:             0mg
Sodium:       39mg
Carbs:         9.8g
Fiber:          3.5g
Protein:       4.5g

Baked Salmon and Barley Pilaf

Baked Salmon with Tomatoes, Mushrooms and Spinach
Serves 4

4 salmon fillets, 4 ounces each
4 ounces fresh mushrooms, sliced
2 medium tomatoes, diced
1 cup (45 g) baby spinach, chopped
1/4 cup (60ml) sun-dried tomato salad dressing (your favorite brand of preference)

1.  Preheat oven to 375F
2.  Spray a 8×8 pan with cooking spray. Lay salmon fillets in the pan.
3.  Mix together all remaining ingredients, and cover the salmon.
4.  Bake for 25 minutes.

Nutritional data:
Calories:      235
Fat:            11.1g
Sat fat:         1.8g
Chol:            70mg
Sodium:      255mg
Carbs:         5.1g
Fiber:          0.8g
Protein:     25.2g

Barley Pilaf
Serves 4 (1/2 cup portions)

1/2 cup uncooked barley (quick cooking type)
1 cup water
4 ounces fresh mushrooms, sliced
1/2 cup frozen peas, thawed
Cooking spray

1.  Bring water to a boil. Add barley, cover, reduce heat to a simmer.  Let simmer for 10-12 minutes, or until the water is absorbed.
2.  Spray a non-stick skillet with cooking spray.  Saute the mushrooms over medium-high heat until hot and soft.
3.  When the barley is done, stir in the mushrooms and peas. Let sit for 5 minutes.

Nutritional data:
Calories:       68
Fat:                0g
Sat fat:        0.2g
Chol:             0mg
Sodium:      9.4mg
Carbs:       15.3g
Fiber:          2.3g
Protein:       2.4g

Raspberry Balsamic Vinaigrette (made for the simple salad in the picture)
Serves 1

1 tablespoon olive oil
2 teaspoons balsamic vinegar
2 teaspoons Penzey’s Raspberry Enlightenment
1/4 teaspoon Penzey’s Sunny Paris salt-free herb blend

Nutritional data:
Calories:     149
Fat:              14g
Sat fat:           2g
Chol:             0mg
Sodium:      2.5mg
Carbs:         5.8g
Fiber:             0g
Protein:       0.1g

Grilled Shrimp and Strawberry-Spinach Salad

Grilled Shrimp and Strawberry-Spinach Salad
Serves 4

Strawberry-Spinach Salad

In an large bowl, toss together:
6 ounces baby spinach
1/2 cup sliced, toasted almonds
8 ounces fresh strawberries, sliced

To toast the almonds, heat a non-stick skillet over medium-high heat.  Add almonds and saute dry (no oil.) Toss occasionally. The almonds are done when they begin to turn light brown.

Make the dressing:
2 tablespoons lemon juice
2 tablespoons white vinegar
2 tablespoons Splenda (or 5 tablespoons table sugar)
1 tablespoon olive oil
1 tablespoon poppy seeds (optional)

Pour dressing over spinach and strawberries. Toss to coat.

This salad does not make a good leftover salad. The spinach wilts, and the strawberries get mushy. Eat it freshly made.

Nutritional data:
Calories:     142
Fat:           10.5g
Sat fat:           1g
Chol:             0mg
Sodium:       39mg
Carbs:         9.8g
Fiber:          3.5g
Protein:       4.5g

Shrimp
Serves 4 (8 ounce portions)

I used 2 pounds of large shrimp (purchased peeled and deveined for ease of preparation), thawed and put in a Ziplock bag. I added 2 tablespoons olive oil and tossed to coat all shrimp.

I preheated my grill and place a vegetable basket on the grill.  When it was hot, I coated it with canola oil, and put the shrimp in the basket. I lightly seasoned the shrimp with Penzey’s Sunny Spain.

I put the lid on the grill, and let them cook for 2 minutes, then stirred them around. I repeated that three time. The shrimp are done when they are white and no longer translucent. (Small shrimp cook faster.)

Nutritional Data:
Calories:     200
Fat:              2g
Sat fat:         0g
Chol:        280mg
Sodium:    270mg
Carbs:          0g
Fiber:            0g
Protein:       38g

Wild Rice, Cheddar and Spinach Pie

 Wild Rice, Cheddar and Spinach Pie

Serves 6

1 tablespoon olive oil
1 cup onion, minced
3 cloves garlic, crushed and minced
1 box frozen, chopped spinach, thawed and squeezed dry
3 cups cooked wild rice
1/2 cup sharp cheddar cheese
3 whole eggs, whisked together
Cooking spray

1.  Preheat oven to 425F.
2.  Heat a non-stick skillet, add the oil. Saute the onions until beginning to brown (about 4-5 minutes.)
3.  Add garlic and spinach. Stir together for 1-2 minutes.
4.  Remove from heat, and put onion/spinach in a large bowl.
5.  Add 3 cups cooked wild rice and cheese.  Stir to mix.
6.  Add eggs, stir until evenly mixed.
7.  Spray a pie pan with cooking spray. Spread mixture into pan, smooth and place in oven for 25 minutes.  When baked, remove from oven and let rest for 5 minutes before serving.

My suggestions for improving/adding flavor:
Replace the cheddar with an equal amount of feta or bleu cheese.
Add Kalamata olive (especially if using feta cheese.)
Add green Spanish olive (especially if using bleu cheese.)
Add bacon or diced smoked ham.
Add jalapenos (especially if keeping the cheddar cheese.)
Increasing the cheese to a full cup.

Nutritional data for the pie as I made it:
Calories:         295
Fat:                  8.7g
Sat fat:             3.1g
Chol:              115mg
Sodium:          114mg
Carbs:            41.7g
Fiber:               3.4g
Protein:          13.2g

Salmon and Spinach Pasta Toss

Salmon Fillets
1 pound salmon fillets (4 ounces each)

Season the salmon with your preferred seasoning.  Heat a non-stick skillet, pan fry until cooked, about 3 minutes per side.

Nutritional data, per serving:
Calories:      190
Fat:               9.0g
Sat fat:          1.5g
Chol:            70mg
Sodium:        50mg
Carbs:            0g
Fiber:             0g
Protein:        24g

Spinach Pasta Toss (makes 6 servings, approximately 1 cup each)

1 tablespon olive oil
1/2 medium onion, minced
Black pepper, dried oregano, and dried basil to preference
3 cloves garlic, crushed and minced
2 cups whole wheat penne pasta
1 cup water
6 ounces V8 (low sodium) juice
2 ounces white wine
4 tablespoons sun-dried tomatoes
6 ounces raw baby spinach
2 tablespoons (6 teaspoons) romano cheese

1.  Heat olive oil in a large skillet (10-12 inches).  Add onion.  Saute for 3-4 minutes over medium-high heat, until it begins to turn translucent.
2.  Add garlic, and spices.  Saute for another minute.
3.  Carefully pour V8, water and wine.  Turn heat up, and bring to a near boil. Add pasta, stir and return to a boil.
4.  When boiling, reduce heat to simmer, cover and let cook for 10 minutes or until the pasta cooked to your preference.
5.  Bring heat back to medium. Add half the spinach.  Toss pasta and spinach until the spinach begins to wilt.  Add remaining spinach, and toss until the spinach is wilted.
6.  Serve, with 1 tsp romano cheese on each portion.

Nutritional data, per serving of the Spinach Pasta Toss:
Calories:      159
Fat:               3.7g
Sat fat:          0.7g
Chol:            1.2mg
Sodium:       120mg
Carbs:         25.6g
Fiber:           4.4g
Protein:        5.7g

Portabella Panini

To make one panini

1 ciabatta roll
1 portabella cap
1/2 ounce goat cheese
1 teaspoon (heaping) sun-dried tomatoes, diced
1 cup baby spinach, chopped a little
1 slice of onion
Cooking spray

1.  Heat your panini pan over medium heat. (I don’t have one, but I use my George Foreman grill set to 340F.)
2.  With a spoon, carefully scrape out the gills on the underside of the cap.  This step isn’t required, but it will make the mushroom cap have a better texture when cooked.
3.  Spray the pan.  Lay the onion and portabella cap in it.  Turn the cap after 2 minutes.
4.  While that is cooking, slice the ciabatta rolls. Carefully carve out some of the bread from the top and bottom halves.
5.  Spread goat cheese on the bottom half.
6.  When the onions are soft, lay them on bottom half. Top the onions with the portabella.
7.  Spread the sun-dried tomatoes on the portabella.
8.  Fill the top half of the roll with the spinach.
9.  Lay the completed sandwich in the pan or on the grill and place the weight on it or put the lid down.
10.The panini is done when the crust is golden brown and the sandwich is flat.

Options:  Replace the sun-dried tomatoes with fire-roasted peppers.  Use feta cheese or a slice of Swiss instead of goat cheese.  Use arugula instead of spinach.  Add a slice of tomato.  Add avocado.

Nutritional data as made according to the recipe):
Calories:    224
Fat:            3.3g
Sat fat:       1.3g
Chol:        7.5mg
Sodium:   505mg
Carbs:     37.1g
Fiber:        3.2g
Protein:     9.7g

Spinach Pizza

1 Boboli Whole Wheat crust

Mix together, and spread evenly on the crust
1/4 cup sun-dried tomatoes, chopped
2 tablespoons olive oil
2 cloves garlic, crushed/minced

Layer each on top of the crust:
2 ounces shredded mozzarella cheese
1/2 cup (or more) fresh mushrooms, sliced
6 Spanish olives, chopped
6 Kalamata olives, chopped
3 ounces baby spinach, chopped
3 Tablespoons crumbled Feta cheese

Bake t 450 for 10 minutes.  I cut it into quarters for four servings.

Nutritional data (for 1/4 of the entire pizza):
Calories:    362
Fat:            13.8g
Sat fat:            3g
Chol:         11.5mg
Sodium:      656mg
Carbs:        54.4g
Fiber:           9.1g
Protein:      12.1g

Pan-Fried Fish with Spinach and Quinoa

Fish:
Season with your preferred spices. I do not use breading (it keeps the calories down and showcases the fish).  Heat a non-stick skillet and use cooking spray (or 1 tsp olive oil). Lay fish in skillet, turning once. The fish is done when it begins to flake. The time will depend on the type of fish and the thickness. These catfish fillets were 4 ounces, about 3/4 inch thick and took a total of about 6 minutes.

Nutritional data will vary with the species of fish.

Quinoa:
Make 3 servings, 1/2 cup each

1/2 cup dried quinoa
1 cup water

1.  Put quinoa in water.  Bring to a boil. Cover, reduce heat to simmer until the water is absorbed (approximately 15 minutes.)

Nutritional data:
Calories:   111
Fat:            1.8g
Sat fat:       0.0g
Chol:          0.0mg
Sodium:    6.5mg
Carbs:      19.7g
Fiber:         2.6g
Protein:      4.1g

Garlicky Sauteed Spinach:
Serves 2-4, depending on how much everyone likes spinach.  In our case, this made three servings.

15 ounces baby spinach
1 tablespoon olive oil
6 large cloves garlic, sliced thin

1.  Heat your non-stick skillet (large, 11-12 inches).  Add olive oil.
2.  Add garlic, stir until it begins to brown (1-2 minutes.)
3.  Add half the spinach, tossing frequently for 1 minute. It will begin to wilt.
4.  Add remaining spinach, tossing constantly until the spinach is uniformly wilted (another 60-90 seconds.)  Serve immediately.

Nutritional data:
Calories:  83
Fat:          5.3g
Sat fat:     0.8g
Chol:          0mg
Sodium:  119mg
Carbs:      7.4g
Fiber:       3.4g
Protein:    4.7g

Mango Spinach Smoothie

Mango Spinach Smoothie

Makes one 24-32 ounce smoothie

1 cup frozen mango
1-2 cups water (depending on what consistency you desire, I use about 1.5 cups)
1 scoop whey protein powder
1 packet Crystal Light (I like classic orange in mine)
2 Tablespoons milled flaxseed (optional, but an important source of omega-3 fatty acids)
3 ounces fresh baby spinach

1.  Place first five ingredients in blender, and blend on high until smooth.
2.  Carefully add spinach, while the blender is running, a small handful at a time, until it is completely incorporated.
3.  Serve.

The above mug is a 28 ounce mug.

Calories:       344
Fat:                8.2g
Sat fat:           1.7g
Chol:              54mg
Sodium:        171mg
Carbs:           46.4g
Fiber:            15.3g
Protein:         27.5g