UACES Facebook Meatless Monday: Herbed Spinach Bake
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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.edu/publications/PDF/FCS460.pdf

Interested in growing herbs? Find out more at https://www.uaex.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. 

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