As the weather continues to get warmer, you may find yourself craving a meal that feels light and fresh, but still satisfying and full of flavor. This Chicken Caprese Burger with Spinach Pesto is just the thing to make. Use lean ground chicken to cut down of the saturated fat that contributes to high cholesterol levels and risk of heart disease, while also including an extra nutrition boost by adding spinach into the pesto. You could also use other greens like kale, chard, beet greens or even peas! –Dana Mealing, RDN, LDN
Tag: spinach
Spinach Dal
We’ve talked about lentils before and how they are an excellent plant-based protein full of fiber and iron. Dark leafy greens, spinach in particular, are also a great source of iron. Iron is important in your body because it is a major component of hemoglobin, the protein that carries oxygen through your bloodstream.
There are two types of iron: heme iron and non-heme iron. Heme iron comes from animal sources, and non-heme iron comes from plant sources, like spinach. Non-heme iron is not as easily absorbed as heme iron because our body must go through steps to convert it to heme iron after we eat it. To help maximize your absorption of iron from dark leafy greens, add an acid to your dish, like a fresh squeeze of lemon juice or a vinegar-based dressing.
Sauteed Greens with Mushroom Skulls
Sautéing mushrooms so that they are soft and caramelized is an art and takes some practice to not make mushy-shrooms. In this recipe will show you how to make the perfect sauteed mushrooms and tender greens. It makes an excellent side dish, or topping for a creamy risotto, mac and cheese or other pasta dish. This recipe can be made with any kind of mushroom or a mix of mushrooms! If you’re looking for something fun to celebrate Halloween, use white button or crimini mushrooms to create mushroom skulls. With a paring knife, cut mushrooms in half, carve out eyes, a nose hole and slice the stem to look like teeth.
Spinach Stuffed Shells
This ricotta-and-spinach-stuffed shells recipe will become a family favorite and a great way to get the family to eat their spinach! For less calories, use part-skim milk ricotta and mozzarella. For more fiber use whole grain shells.
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Spinach-stuffed Chicken Breasts
If you want to wow your family or friends, try this stuffed chicken recipe. The best part is that it is easy and won’t take long in the kitchen. Pair with your favorite whole grain or roasted potato.
Zuppa Toscana
When it comes to cream soups, this flavorful “skinny” version is sure to satisfy anyone. Turkey sausage and fat-free half & half reduces the saturated fat content.
Grilled Chicken Spinach Salad with Spicy Pineapple Dressing
Adding fresh fruit to green salads is not a new trend but is one worth continuing. This grilled chicken and spinach salad blends sweet pineapple with spicy habanero peppers! It’s full of fiber and flavor. You can make it as mild or spicy as you like. If the habanero is too spicy, try the more mild jalapeno pepper instead!
Baked Macaroni and Cheese
Unfortunately, many comfort foods are high in fat and calories and low in vitamins. Traditional macaroni and cheese recipes often exceed 700 calories for a modest portion and more than 40 grams of fat. You can enjoy this recipe for macaroni and cheese without the guilt and with added nutrition from spinach and whole wheat macaroni!
Spinach-Almond Pesto
This nutrient-rich pesto can be used in a variety of ways. Use as dip with vegetables or pita, top over whole wheat crusty bread for an appetizer, add to sandwiches or wraps, mix with pasta or top over grilled chicken or fish.