Today we cook an energizing, healthy and very, very light meal! It is ready in 15 minutes and after an hour of baking, you can enjoy the taste and beneficial properties of its ingredients. Quinoa with spinach and katiki Domokos, an alternative spinach pie, nutritious and low-calorie, ideal for dieters, and those who want to eat healthily.
In a recent article you read everything about the beneficial properties of quinoa, and the ways of cooking it. Spinach, on the other side, is one of the richest green leafy vegetables. One cup of boiled spinach exceeds the daily needs of our organization in vitamins A and K. Moreover, spinach is a rich source of manganese and folic acid, while providing magnesium and iron (though in a form less absorbable by the body), vitamin C and B. Recently, scientists studied the anticancer properties of spinach, which are attributed to flavonoids and polyphenols containing (antioxidants). These same elements, in particular the 13 kinds of flavonoids shield vessels and provide protection against cardiovascular disease and stroke. Vitamin K activates osteocalcin, a protein involved in bone mineralization, positive effect on bone density and reduces the risk of fractures. Finally, it has been demonstrated that consumption of spinach may delay the degeneration of nerve cells in the brain that have occurred over the years.
As we already said, iron contained in spinach is poorly absorbed by the body. To double the iron absorption try to combine spinach with a food rich in vitamin C (eg. lemon, tomato, peppers).
To increase the absorption of lutein (a carotenoid antioxidant) contained in spinach, add olive oil, which enhances its absorption.
Spinach is at its best during the periods from March to May and from September by October, although we find in the market all year around.
The recipe is from MarthaStewart, but I put on my touch. Let’s see:
Quinoa with Spinach and Katiki cheese
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Loading...Ingredients
- 3 tsp. sesame seeds
- 2 tsp. olive oil, and some more for the baking dish
- 500 g. (1 pound) fresh spinach (I used packaged baby spinach from the supermarket)
- 2 cups cooked quinoa (about ¾ cup raw)
- 1 cup katiki Domokos
- 3 shallots, chopped
- 2 cloves of garlic
- 1 tbsp. fresh lemonthyme, finely chopped (if you don’t have any, use thyme)
- 1 tsp. fresh rosemary, finely chopped
- ¼ tsp. red pepper flakes
- ¼ tsp. fresh freshly ground black pepper
- 2 large eggs
Instructions
Preheat oven to 180oC. Grease a square baking pan 24X24cm. (9X9in) and coat with sesame seeds.
Blanch the spinach in boiling salted water for 30'' -60''. When spinach is cold, squeeze out all water, and finely chop.
In a frying pan, heat the olive oil over medium heat. Add the onions, garlic, lemonthyme, rosemary, pepper and sauté until wilted, 5-7 minutes. Throw them in a bowl.
In the same bowl, add spinach, quinoa, cheese, pepper and eggs that you have already whisked. Mix well.
Pour the mixture into your baking pan, spread it well and bake for about 65 minutes, until the edges are browned.
Nutrition
-
178 Calories
-
18.0g Carbohydrates
-
7.3g Fat
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3.0g Fiber
-
11.7g Protein
-
2.5g Saturated fat
-
0.3g Sugar
Notes
It can be served warm,or, at room temperature. It depends how you want to enjoy it.
You can use frozen spinach, if desired. Calculate approximately ¾ cup thawed and drained spinach. But is it better than fresh?
If you cannot find katiki cheese where you live, you can replace iy with low fat feta, or any white low fat cheese. you can use goat cheese as well.
Enjoy quinoa with spinach and katiki Domokos either plain as a snack, or, with a green salad of your choice, as a light main meal or dinner.
Nutritional Facts per Serving
Source:
http://www.vita.gr/diatrofi/eating-healthy/article/5513/sto-mikroskopio-to-spanaki/
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