Recipe: Spinach and Mushroom Bake

This is a nice side dish or brunch dish. It’s loaded with vegetables, too! I made the salt optional but it really does need a little if you use low-sodium chicken broth powder. If someone is on a low-sodium diet, prepare it the low-sodium way, and just ask people to add their own salt at the table. If you are serving more than nine people, double the recipe and use a 9×13-inch baking pan instead.

Ingredients:

1 cup chopped onion

2 cups (about 8 ounces) sliced mushrooms

2 cups grated or diced carrots

1 cup diced zucchini

2 10-ounce boxes frozen chopped spinach (thawed and gently squeezed to eliminate excess water)

1/2 cup Matzo Meal® (use unsalted if someone is on a low-sodium diet)

3 large eggs, lightly beaten

3/4 cup egg substitute

1/4 teaspoon salt (add more to taste), optional

1/4 teaspoon black pepper

2 teaspoons low-sodium chicken broth powder

Preparation:
1. Preheat oven to 325°F. Coat a 9×9-inch or 8×8-inch baking pan with canola cooking spray.
2. Coat a large nonstick frying pan with canola cooking spray. Add the onions and mushrooms, cover pan, and let cook over medium heat, stirring occasionally, until mushrooms are lightly browned.
3. Add the mushroom mixture to a large bowl along with all remaining ingredients. Mix thoroughly (a wooden spoon or your hands work best). Spread into the prepared pan and bake until firm and lightly browned on the bottom (45-60 minutes).

Yield:
9 servings

Nutritional Information:
Per serving (using low-sodium matzo meal): 104 calories, 8 g protein, 14 g carbohydrate, 2.6 g fat (0.8 g saturated fat, 0.7 g monounsaturated fat, 0.4 g polyunsaturated fat), 72 mg cholesterol, 3.5 g fiber, 134 mg sodium. Calories from fat: 21%.

 

 

Leave a Reply

Please log in using one of these methods to post your comment:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s