Spinach Cheese Bake

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).