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
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
Nutrition per serving: Cal 149; Fat 8g (2g sat, 3g mono); Chol 3mg; Carb 14g; Protein 7g; Fiber 4g; Sodium 429mg; Potassium 444 mg
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