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Meatless Monday: Herbed Spinach Bake
by Original Author: Kylie Harris, Searcy County | Adapted for Blog: Torrie Smith, Van Buren County
The simplest dishes can be transformed with simply using herbs! They add new flavors and can help you cut the salt content needed in a dish. Growing your own herbs can be inexpensive and keep you in a variety of fresh options. When buying herbs, the dried option is less expensive, and they last longer. 1 – 1½ teaspoon of dried is about equivalent to 1 tablespoon of fresh herbs.
Herbs have been used for thousands of years but there has recently been a lot of research on health benefits associated with them. Phytochemicals in herbs are powerful antioxidants that can fight inflammation and protect against harmful bacteria. Consuming these regularly as part of a healthy diet can help protect against some diseases!
Try these pairings in your meals this week!
Dried parsley or dill and scrambled eggs
Mint or basil and ham or turkey sandwich
Fresh chopped cilantro and veggie or turkey burger
Mixed fresh herbs and green fresh salad
Oregano or thyme and salad dressings or homemade pizza
Parsley or dill and boiled or mashed potatoes
Dried rosemary and thyme mix and meats before grilling
Mint or basil leaves and iced tea, water or fresh fruit
Basil leaves and pasta sauce
Herbed Spinach Bake
- 1 can spinach (15.5 ounces)
- 2 cups cooked rice
- ¾ cup cheese, low-fat shredded or 4 slices
- ⅔ cup low-fat milk, 1%
- 3 tablespoons butter, soft (or margarine)
- ½ teaspoon Worcestershire sauce
- ¾ teaspoon Thyme, dried
- ¼ teaspoon black pepper
- ¼ cup onion, diced
Preheat oven to 350°F. Using a spoon, slowly drain the canned spinach to remove liquid. In a large mixing bowl, combine spinach with remaining ingredients. Transfer the mixture in a baking dish. Cover and bake for 20 minutes. Uncover and bake an additional 5 minutes or until set.
Yield: 8 servings
Serving size: ⅛th recipe
Calories 130, Fat 6g, Protein 6g, Sodium 290mg, Carbohydrate 15g, Fiber 2g
For more information on herbs check out: https://www.uaex.uada.edu/publications/PDF/FCS460.pdf
Interested in growing herbs? Find out more at https://www.uaex.uada.edu/yard-garden/in-the-garden/herbs.aspx
United States Department of Agriculture and County Governments Cooperating –The Arkansas Cooperative Extension Service offers its programs to all eligible persons regardless of race, color, sex, gender identity, sexual orientation, national origin, religion, age, disability, marital or veteran status, genetic information, or any other legally protected status, and is an Affirmative Action/Equal Opportunity Employer.
USDA is an equal opportunity provider and employer. This material was funded by USDA's Supplemental Nutrition Assistance Program (SNAP). SNAP provides nutrition assistance to people with low income. It can help you buy nutritious foods for a better diet. To find out more, contact https://access.arkansas.gov/
For more information, contact your local Family and Consumer Sciences Agent at your County Extension Office.