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Recipe for Spinach Feta Muffins


Although spinach often gets a bad rap, it seems to be getting more positive press lately, most likely due to the fact that it contains so many healthy things. Not only is it low in calories, fat, and cholesterol, it is a good source of Niacin, Zinc, Dietary Fiber, Protein, Vitamin A, Vitamin C, Vitamin E, Vitamin K, Thiamin, Riboflavin, Vitamin B6, Folate, Calcium, Iron, Magnesium, Phosphorus, Potassium, Copper and Manganese – Whew! It’s delicious raw, especially in salads, which are always popular. As long as it’s not overcooked, it’s also delicious cooked. Since spinach cooks very quickly, it’s a great vegetable for any cook in a hurry. Not only can it be added raw to hot soup and will cook as it’s being taken to the table, a 2 minute sauté is all that is needed to serve it as a vegetable with dinner. Spinach Feta Muffins are almost as quick to put together as sautéed spinach, and they are delicious; even those who don’t like spinach will ask for seconds.
””
Serve these savory muffins hot from the oven slathered with real butter along with Shortcut Avgolémono Soup (Greek Lemon Chicken Rice Soup) made with the Poached Chicken Module for a quick, delicious, and nutritious 30-minute meal with a Mediterranean flair. These muffins are especially delicious (and healthy) made with the Healthy Mixed-Grain Baking Mix ; the multi-grains give the muffins a nutty texture and flavor. They’re also good made with either of the other master mixes, Basic Master Baking Mix and Whole Wheat Master Mix.

12 Muffins

1 tablespoon olive oil
1/2 cup finely chopped onions
5 ounces fresh spinach, coarsely chopped
1 teaspoon whole oregano

2 cups Master Baking Mix, Whole Wheat Master Mix, or Healthy Mixed-Grain Baking Mix
1 egg
2/3 cup milk or water

3/4 cup crumbled feta cheese, divided
  1. Preheat oven to 400°.

  2. Spray each of 12 cups in a muffin pan liberally with non-stick spray.

  3. Heat the olive oil in a skillet; add the onions and stir over medium heat until softened.

  4. Add the spinach and oregano; continue cooking until the spinach is limp. Set aside.

  5. Whisk together the master baking mix, egg, and milk or water; do not over-mix, since some lumps should remain.

  6. Fold in the spinach mixture and 1/2 cup of the feta cheese.

  7. Scoop the batter into the muffin cups - a scant 1/4 cup each.

  8. Sprinkle with the remaining 1/4 cup feta cheese.

  9. Bake 20-25 minutes or until golden brown.

Amount Per Serving made with Healthy Mixed-Grain Baking Mix
Calories 167 Calories from Fat 61
Percent Total Calories From:
Fat 45% Protein 15% Carb. 40%

Nutrient Amount per Serving
Total Fat 7 g
Saturated Fat 2 g
Cholesterol 27 mg
Sodium 248 mg
Total Carbohydrate 13 g
Dietary Fiber 3 g
Sugars 1 g
Protein 5 g

Vitamin A 18% Vitamin C 6% Calcium 0% Iron 3%

Amount Per Serving made with Master Baking Mix
Calories 142 Calories from Fat 61
Percent Total Calories From:
Fat 43% Protein 10% Carb. 47%

Nutrient Amount per Serving
Total Fat 7 g
Saturated Fat 2 g
Cholesterol 26 mg
Sodium 314 mg
Total Carbohydrate 17 g
Dietary Fiber 1 g
Sugars 1 g
Protein 5 g

Vitamin A 18% Vitamin C 6% Calcium 0% Iron 3%

Amount Per Serving made with Whole Wheat Master Baking Mix
Calories 142 Calories from Fat 61
Percent Total Calories From:
Fat 43% Protein 10% Carb. 47%

Nutrient Amount per Serving
Total Fat 7 g
Saturated Fat 2 g
Cholesterol 26 mg
Sodium 314 mg
Total Carbohydrate 17 g
Dietary Fiber 2 g
Sugars 1 g
Protein 4 g

Vitamin A 18% Vitamin C 6% Calcium 0% Iron 3%

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Content copyright © 2014 by Karen Hancock. All rights reserved.
This content was written by Karen Hancock. If you wish to use this content in any manner, you need written permission. Contact Karen Hancock for details.

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