High-Protein Spinach Spread
Try a creamy spinach spread that’s high-protein, low-fat and so flavorful no will guess it’s good for them too.
Share this high-protein, low-fat spinach spread with family or a crowd, and they’ll never know they’re filling up on ingredients that are actually good for them. Monica Reinagel, a licensed nutritionist, trained chef and author of “The Inflammation Free Diet Plan,” filled this recipe with healthy items like onion, garlic, spinach and low-fat cottage cheese, so you get all the flavor without the added calories. Serve as a dip with your favorite cut-up crispy vegetables, or a spread for whole-grain crackers, bread or low-fat chips.
To make this recipe you will need a sharp knife for chopping, a large skillet, a food processor or blender and a storage container.
Nutrition information (per serving)*: Total Fat (3.8g); Carbohydrates (9g); Sodium (336mg); Sugar (3g); Fiber (3g); Cholesterol (6mg); Protein (10g)
2 tsp. canola oil
1 cup chopped onion
2 cloves garlic, minced
2 10-ounce packages frozen chopped spinach, thawed
1/2 cup water
1 cup low-fat (1%) cottage cheese
3 Tbsp. fresh lemon juice
1 ounce Parmesan cheese, grated
1/2 tsp. grated lemon zest
1/2 tsp. pepper
1/8 tsp. grated nutmeg
Salt, to taste
1. Heat Oil
Heat oil in a large skillet over medium heat.
2. Cook garlic and onion
Add onion and garlic and cook 6 to 7 minutes, stirring occasionally, until tender.
3. Add spinach and cook
Add spinach and water and cook until heated through.
4. Combine all ingredients and purée
Transfer mixture to food processor and add cottage cheese, lemon juice, Parmesan cheese, lemon zest, pepper, nutmeg and salt. Purée until smooth.
5. Refrigerate and serve
Refrigerate at least 4 hours and up to 24 hours before serving.
- A micro-plane grater is the easiest way to grate lemon zest, hard cheeses and fresh nutmeg. Originally designed as woodworking tools, inexpensive micro-plane graters are sold in kitchen supply stores.
- When buying packaged, frozen spinach and cottage cheese be sure to check the labels for low or no-sodium content. In addition to protecting your heart health, eating less salt is good for people with rheumatoid arthritis (RA). Corticosteroids, commonly used to treat RA, cause the body to hold more sodium, which can raise your blood pressure among other risks.
- The longer you refrigerate the spinach spread the more it allows the flavors to meld and develop. This is especially true in dishes that have aromatic ingredients like garlic, onions, herbs and spices.
*Disclaimer: All nutritional information provided is approximate and based on USDA measurements. Actual amounts may vary based on exact ingredients used, how they are prepared and serving size.
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