Heart-Healthy Stir-Fried Spinach
Delight in the simplicity and flavor of Heart-Healthy Stir-Fried Spinach, a nutrient-rich side dish that's as quick to prepare as it is satisfying to eat. This vibrant recipe pairs fresh spinach with the aromatic warmth of sautéed garlic, a splash of zesty lemon juice, and a hint of umami-rich low-sodium soy sauce. Cooked in heart-healthy extra virgin olive oil and seasoned with freshly ground black pepper, this dish is perfect for those looking to add a wholesome, low-calorie option to their meal plan. Ready in just 15 minutes, this stir-fry is an excellent way to boost your daily greens while enjoying a guilt-free, flavorful treat. Serve it alongside roasted chicken, grilled fish, or your favorite plant-based protein for a nutritious and well-balanced meal.
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Ingredients
- 8 cups Fresh spinach
- 1 tablespoon Extra virgin olive oil
- 2 cloves Garlic cloves, minced
- 1 tablespoon Lemon juice, freshly squeezed
- 1 teaspoon Low-sodium soy sauce
- 0.25 teaspoon Black pepper, freshly ground
- 0.25 teaspoon Crushed red pepper flakes (optional)
Directions
Step 1
Wash the spinach thoroughly to remove any dirt or grit. Shake off the excess water, but do not dry completely; some moisture will help with steaming during cooking.
Step 2
Heat a large non-stick skillet or wok over medium heat. Add the extra virgin olive oil and allow it to warm up for about 30 seconds.
Step 3
Add the minced garlic to the pan and sauté for 1-2 minutes, stirring constantly, until it becomes fragrant but not browned.
Step 4
Increase the heat to medium-high and add the spinach to the skillet in batches if necessary. Cook for 2-3 minutes, stirring frequently, until the spinach is wilted and tender.
Step 5
Drizzle the low-sodium soy sauce and lemon juice over the spinach. Stir well to combine and cook for an additional 30 seconds.
Step 6
Season with freshly ground black pepper and, if desired, crushed red pepper flakes for a hint of spice.
Step 7
Remove from heat and transfer the stir-fried spinach to a serving dish. Serve immediately as a nutritious side dish or a light main course.
Nutrition Facts
| Serving size | (282.0g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 197.2 |
| Total Fat 14.1g | 0% |
| Saturated Fat 2.0g | 0% |
| Cholesterol 0mg | 0% |
| Sodium 350.7mg | 0% |
| Total Carbohydrate 12.7g | 0% |
| Dietary Fiber 6.5g | 0% |
| Total Sugars 0.4g | |
| Protein 6.9g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 240.3mg | 0% |
| Iron 8.1mg | 0% |
| Potassium 55.4mg | 0% |
Source of Calories