Tag: spinach

Mediterranean Tuna-Spinach Salad

eminniha

Serving Size: 1 cup tuna salad, 2 cups spinach, 1 orange | Serves: 1

Ingredients:

  • 2 1-1/2 tablespoons tahini
  • 1 1/2 tablespoons lemon juice
  • 1 1/2 tablespoons water
  • 1 5 ounce can chunk light tuna in water, drained
  • 4 Kalamata olives(pitted and chopped)
  • 2 tablespoons feta cheese
  • 2 tablespoons parsley
  • 2 cups baby spinach, cleaned
  • 1 medium orange (peeled or sliced)

Directions:

  1. Whisk tahini, lemon juice, and water in a bowl.
  2. Add tuna, olives, feta, and parsley; stir to combine.
  3. Serve the tuna salad over the spinach, with the orange on the side.

Nutrition information per serving:
376 calories; 21g fat; 5.2g saturated fat, 0g trans fat, 46mg cholesterol, 664.8mg sodium, 26.2g carbohydrates, 5.8g dietary fiber, 14g sugar, 25.7g protein

This recipe is courtesy of EatingWell Magazine, March/April 2016.

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Thai Curry Chicken

eminniha

Serving Size: 1 cup chicken curry, 1/3 cup rice | Serves: 4

Ingredients:

  • 1 cup instant brown rice
  • 1 pound boneless, skinless chicken
  • 1 onion, chopped (about 1 cup)
  • 2 carrots, chopped (about 1 cup)
  • 1/2 teaspoon ground black pepper
  • 1/4 teaspoon salt
  • 2 tablespoons Thai red curry paste*
  • 1 cup light coconut milk (about 1/2 of 13.5 ounce can)
  • 1 cup chopped spinach

Directions:

  1. Cook instant brown rice according to package directions. Set aside.
  2. Cut chicken into 1-inch pieces.
  3. Spray a large frying pan with nonstick cooking spray. Add chicken, onion, carrots, ground black pepper, and salt. Cook over medium high heat for 8 minutes.
  4. Reduce heat to medium low. Stir in curry paste and coconut milk. (*This dish is spicy. For less spice, use less curry paste or add a little more coconut milk.)
  5. Simmer for 5–10 minutes until vegetables are tender, stirring frequently.
  6. Stir in spinach. Simmer for 3 minutes more, stirring frequently.
  7. Serve curry over brown rice.

Nutrition information per serving:

290 calories, 7g total fat, 3g saturated fat, 0g trans fat, 85mg cholesterol, 390mg sodium, 29g total carbohydrates, 3g dietary fiber, 5g total sugars, 28g protein. This recipe is courtesy of ISU Extension and Outreach’s Spend Smart. Eat Smart. website. For more information, recipes, and videos, visit spendsmart.extension.iastate.edu

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Thai Chicken Curry

eminniha

Serving Size: 1 cup chicken curry, 1/3 cup rice | Serves: 4

Ingredients:

  • 1 cup instant brown rice
  • 1 pound boneless, skinless chicken
  • 1 onion, chopped (about 1 cup)
  • 2 carrots, chopped (about 1 cup)
  • 1/2 teaspoon ground black pepper
  • 1/4 teaspoon salt
  • 2 tablespoons Thai red curry paste
  • 1 cup light coconut milk (about 1/2 of a 13.5-ounce can)
  • 1 cup chopped spinach

Directions:

  1. Cook instant brown rice according to package directions. Set aside.
  2. Cut chicken into 1-inch pieces.
  3. Spray a large frying pan with nonstick cooking spray. Add chicken, onion, carrots, ground black pepper, and salt. Cook over medium-high heat for 8 minutes.
  4. Reduce heat to medium low. Stir in curry paste and coconut milk. Simmer for 5–10 minutes until vegetables are tender, stirring frequently.
  5. Stir in spinach. Simmer for 3 more minutes, stirring frequently.
  6. Serve curry over brown rice.

Nutrition information per serving:
290 calories, 7g fat, 3g saturated fat, 0g trans fat, 85mg cholesterol, 390mg sodium, 29g total carbohydrate, 3g fiber, 5g sugar, 28g protein

This recipe is courtesy of ISU Extension and Outreach’s Spend Smart. Eat Smart. website. For more information, recipes, and videos, visit spendsmart.extension.iastate.edu

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Pasta Fagioli Soup

eminniha

Serving Size: 1 1/2 cups | Serves: 5

Ingredients:

  • 1/2 pound turkey sausage
  • 1 tablespoon oil (canola or olive)
  • 1 cup onion, diced
  • 1 clove garlic, minced
  • 2 cups water
  • 2 cups reduced-sodium chicken broth
  • 1 can (15.5 ounces) white beans (cannellini or great northern) (drained and rinsed)
  • 1 can (14.5 ounces) diced tomatoes, low sodium
  • 1/4 teaspoon ground black pepper
  • 1 cup whole wheat pasta
  • 1 cup fresh spinach (cut into bite-sized pieces)
  • Shredded parmesan cheese

Directions:

  1. Heat a large saucepan over medium heat. Cook sausage for 6 minutes. Drain grease from sausage. Remove sausage to a plate or bowl. Wipe the remaining grease out of the pan with a paper towel.
  2. Add oil to the pan and heat over medium. Add onion and garlic. Sauté for 3 minutes.
  3. Add water, broth, beans, tomatoes, and ground black pepper to the pan. Heat until boiling.
  4. Add pasta, cook until tender (8–10 min).
  5. Reduce heat to low. Add sausage and spinach. Simmer until spinach is wilted (about 3 minutes).
  6. Serve with parmesan cheese, if desired.

Nutrition information per serving:
320 calories, 8g total fat, 1.5g saturated fat, 0g trans fat, 35mg cholesterol, 650mg sodium, 43g total carbohydrate, 8g fiber, 5g sugar, 21g protein

This recipe is courtesy of ISU Extension and Outreach’s Spend Smart. Eat Smart. website. For more information, recipes, and videos, visit spendsmart.extension.iastate. edu

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