Spinach Littles are not only a tasty treat but also a nutritious option that provides numerous health benefits. These bite-sized spinach and cheese patties combine the goodness of spinach with the richness of cheese, making them a versatile addition to any diet. Spinach is rich in vitamins A, C, and K, which support eye health, immune function, and bone strength. Additionally, spinach is an excellent source of iron, which is essential for energy production and oxygen transport in the body. The cheese adds protein and calcium, supporting muscle growth and bone health. While these treats are a delicious way to get essential nutrients, it’s important to consume them in moderation as they may contain higher fat and calorie content due to the cheese.
Ingredients:
- 2 cups fresh spinach, chopped
- 1 cup shredded cheese (cheddar or mozzarella)
- 1/2 cup breadcrumbs
- 1 egg
- 1/4 teaspoon garlic powder
- Salt and pepper to taste
- Olive oil for frying
Preparation:
Prepare the Spinach:
- Begin by heating a non-stick pan over medium heat. Add the chopped fresh spinach to the pan.
- Sauté the spinach for about 3-4 minutes, stirring occasionally, until it wilts down and becomes soft.
- Once the spinach is wilted, remove it from the heat and set it aside to cool for a few minutes. You want the spinach to cool down so it can be handled more easily in the next steps.
Prepare the Mixture:
- In a large mixing bowl, combine the cooled spinach with 1 cup of shredded cheese (cheddar or mozzarella, depending on your preference).
- Add ½ cup of breadcrumbs to the mixture. This will help bind the ingredients together and provide a bit of texture to the patties.
- Crack one large egg into the bowl to help hold everything together. Season the mixture with ¼ teaspoon of garlic powder, and add salt and pepper to taste.
- Use a spoon or your hands to thoroughly mix all the ingredients together. You should have a cohesive mixture with a slightly sticky texture, perfect for shaping into patties.
Shape the Patties:
- Once the mixture is well-combined, take small portions and shape them into bite-sized patties, about 1-2 inches in diameter. Be sure to pack them tightly so they hold together during cooking.
Fry the Patties:
- Heat 1-2 tablespoons of olive oil in a frying pan over medium-high heat. Allow the oil to heat up for a minute.
- Carefully place the patties into the hot oil, making sure not to overcrowd the pan. Fry them in batches if necessary.
- Cook each patty for about 3-4 minutes on each side, or until they are golden brown and crispy. Use a spatula to flip them gently to avoid breaking.
Drain Excess Oil:
- Once the patties are golden brown and crispy on both sides, transfer them to a plate lined with paper towels. This will help absorb any excess oil, keeping the patties crispy and light.
Serve:
- Serve the Spinach Littles warm as a snack or side dish. They can be enjoyed on their own or paired with a light dip like yogurt or tomato salsa.
Enjoy this delicious, nutritious snack packed with the goodness of spinach and cheese!
Tips for Serving:
- Pair with a refreshing yogurt-mint dip for added protein.
- Serve with a tangy tomato salsa to complement the cheesy richness.
- Add them to a salad or whole-grain wraps for a balanced meal.
Healthy Eating Tips:
- Spinach is a powerhouse of iron, but its absorption is enhanced when paired with vitamin C. Consider serving Spinach Littles with a side of citrus fruits or a squeeze of lemon.
- To reduce fat content, opt for baking instead of frying and choose low-fat cheese.
Portion Information:
- This recipe makes approximately 10-12 small patties, depending on the size. Each serving (2 patties) provides around 150 calories, making it an ideal snack or side dish.
Enjoy these Spinach Littles as a guilt-free, nutrient-packed addition to your meal plan!
FAQs
1. What are alternative ingredients for this recipe?
- Cheese: Use low-fat cheese for a lighter option, or opt for plant-based cheese for a vegan-friendly version.
- Eggs: Replace eggs with 1 tablespoon of ground flaxseeds mixed with 3 tablespoons of water for a vegan substitute.
- Breadcrumbs: Use gluten-free breadcrumbs if needed or almond flour for a low-carb alternative.
2. Can Spinach Littles be cooked another way?
Yes! Instead of frying, bake them for a healthier option:
- Preheat your oven to 180°C (356°F).
- Place the patties on a lined baking sheet.
- Bake for 15-20 minutes, flipping halfway, until golden brown.
3. Who can enjoy this dish?
Spinach Littles are suitable for:
- Children: Packed with nutrients essential for growth, making them a great snack.
- Athletes: High in protein and iron, ideal for muscle recovery and energy.
- Health-conscious individuals: Low-carb and nutrient-dense when baked or prepared with alternative ingredients.
4. Can these patties be stored?
- Refrigerator: Store in an airtight container for up to 3 days.
- Freezer: Freeze for up to 1 month. Reheat in the oven to retain texture and flavor.
5. Can frozen spinach be used instead of fresh?
- Yes! Thaw the spinach, squeeze out the excess water, and proceed with the recipe.
6. Are Spinach Littles safe for children?
- Absolutely! They are rich in iron and calcium, which are vital for children’s growth. However, they should be avoided if the child has dairy allergies.
Nutritional Values and Benefits
Fresh Spinach (2 cups, about 60g)
- Calories: 14
- Carbohydrates: 2g
- Protein: 2g
- Fat: 0g
- Sodium: 24mg
- Vitamins:
- Vitamin A: 2813 IU (56% DV)
- Vitamin C: 28mg (47% DV)
- Vitamin K: 145mcg (181% DV)
Nutritional Benefit: Spinach is packed with vitamins A, C, and K, supporting eye health, immunity, and bone strength. It’s also high in iron, helping with energy and oxygen transport.
Shredded Cheese (1 cup, about 120g)
- Calories: 400
- Carbohydrates: 4g
- Protein: 28g
- Fat: 32g
- Sodium: 700mg
- Vitamins:
- Vitamin A: 360 IU (7% DV)
- Calcium: 1000mg (77% DV)
Nutritional Benefit: Cheese is a great source of protein and calcium, supporting muscle growth and bone health. It also provides a good amount of vitamin A for immune health.
Breadcrumbs (1/2 cup, about 30g)
- Calories: 110
- Carbohydrates: 22g
- Protein: 3g
- Fat: 1g
- Sodium: 350mg
Nutritional Benefit: Breadcrumbs provide fiber and carbohydrates, offering energy for the body. When made from whole wheat, they can also contribute to digestive health.
Egg (1 large)
- Calories: 70
- Carbohydrates: 1g
- Protein: 6g
- Fat: 5g
- Sodium: 70mg
- Vitamins:
- Vitamin A: 270 IU (5% DV)
- Vitamin D: 41 IU (10% DV)
Nutritional Benefit: Eggs provide high-quality protein and healthy fats, supporting muscle repair and immune function.
Olive Oil (1 tablespoon)
- Calories: 120
- Carbohydrates: 0g
- Protein: 0g
- Fat: 14g
- Sodium: 0mg
- Vitamins:
- Vitamin E: 1.9mg (10% DV)
Nutritional Benefit: Olive oil is a healthy fat source, rich in antioxidants like vitamin E, which supports skin health and reduces inflammation.
Here’s the detailed nutritional analysis for Spinach Littles per 100g serving
- Calories: 150
- Protein: 7g
- Fat: 10g
- Carbohydrates: 8g
- Fiber: 2g
- Vitamin A: 2000 IU
- Iron: 3mg
- Calcium: 400mg
Spinach Littles: A Nutritious and Delicious Treat
Spinach Littles are not just a tasty snack; they’re a nutritious option packed with essential vitamins and minerals. These bite-sized spinach and cheese patties combine the nutrient-rich benefits of spinach with the creamy richness of cheese, making them a versatile addition to any meal plan.
Benefits of Spinach Littles:
- Rich in Nutrients: Spinach provides vitamins A, C, and K, which support eye health, boost immunity, and promote strong bones.
- Protein and Calcium: Cheese adds a valuable dose of protein and calcium, essential for muscle growth and bone health.
- Iron Boost: Spinach is an excellent source of iron, critical for energy production and oxygen transport in the body.
These Spinach Littles are a nutritious and delicious option for any meal or snack. Enjoy them with the added benefits of the key nutrients they provide, while keeping in mind to balance them with other healthy food choices.
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