Healthy Recipe for Spinach Cheese Bake

Spinach and cheese is a great combination for recipes because it contains a lot of healthy vitamins and nutrients in one, comfort-rich recipe.

Vitamin, mineral, and antioxidant-rich spinach is highlighted in this casserole. It can be assembled in less than 10 minutes by using pre-shredded cheeses. Pair it with a salad for a light and satisfying meal.

Spinach Cheese Bake

Yield: 12 servings

Ingredients

1 tablespoon butter, melted
Cooking spray
2 (6-ounce) packages fresh baby spinach
1 1/4 cups (5 ounces) shredded reduced-fat sharp cheddar cheese
3/4 cup (3 ounces) shredded Monterey Jack cheese
1 1/3 cups all-purpose flour (about 5 3/4 ounces)
1 1/2 cups fat-free milk
1 cup egg substitute
1 teaspoon salt
1 teaspoon baking powder
2 teaspoons Dijon mustard
1/4 teaspoon freshly ground black pepper
1/8 teaspoon ground nutmeg
1/8 teaspoon ground red pepper

Preparation

1. Preheat oven to 350°.
2. Pour the butter into the bottom of a 13 x 9-inch baking dish coated with cooking spray; tilt dish to coat. Place spinach evenly in bottom of dish; sprinkle evenly with cheeses.
3. Lightly spoon flour into dry measuring cups; level with a knife. Combine flour and remaining ingredients in a medium bowl; stir with a whisk until blended. Pour milk mixture over cheese. Bake at 350° for 40 minutes or until lightly browned. Serve immediately.

Nutritional Information

Amount per serving
Calories: 157; Calories from fat: 34%; Fat: 6g; Saturated fat: 3.7g; Monounsaturated fat: 1.7g; Polyunsaturated fat: 0.4g; Protein: 10.8g; Carbohydrate: 15.1g; Fiber: 1.6g; Cholesterol: 18mg; Iron: 2.6mg; Sodium: 494mg; Calcium: 263mg

Source: Joyce Keil, San Mateo, California and Kathy Kitchens Downie, R.D., Cooking Light
May, 2007