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Spinach Cheese Bake

Spinach and cheese

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

Yields: 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

Preheat oven to 350°.

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.

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

This recipe is courtesy of Joyce Keil and Kathy Kitchens Downie, RD, Cooking Light (May 2007).

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