Healthy Spinach and Feta Casserole for Dinner

Are you looking for a delicious and nutritious meal that's perfect for vegetarians and health-conscious eaters alike? Look no further than the Spinach and Feta Casserole! Packed with vitamins, minerals, and a delightful mix of flavors, this casserole is a crowd-pleaser. It's easy to make and perfect for any meal, whether it's breakfast, lunch, or dinner.

Ingredients

To get started, gather the following ingredients:

Main Ingredients:

• Fresh Spinach (1 pound): Rich in iron, calcium, and vitamins A and C. You can find fresh spinach at your local farmers' market or grocery store.
• Feta Cheese (1 cup, crumbled): Provides a tangy flavor and a source of protein.
• Eggs (4 large): High in protein and essential nutrients.
• Onion (1 medium, finely chopped): Adds a subtle sweetness and depth of flavor.
• Garlic (2 cloves, minced): Boosts the overall taste with its pungent aroma.
• Olive Oil (2 tablespoons): A healthy fat that enhances the dish's texture.
• Salt and Pepper (to taste): Essential for seasoning.

Optional Ingredients:

• Nutmeg (1/4 teaspoon): Adds a warm, nutty flavor that complements the spinach.
• Red Pepper Flakes (1/2 teaspoon): For a subtle kick of heat.
• Parmesan Cheese (1/4 cup, grated): For an extra cheesy topping.

Step-by-Step Instructions

Step 1: Prepare the Ingredients

1. Preheat your oven to 350°F (175°C).
2. Wash and dry the spinach thoroughly. Remove any tough stems.
3. Chop the onion and mince the garlic.

Step 2: Cook the Spinach

1. In a large skillet, heat 1 tablespoon of olive oil over medium heat.
2. Add the chopped onion and minced garlic, and sauté until they are soft and translucent about 5 minutes.
3. Add the spinach to the skillet and cook until wilted, about 3-4 minutes. Ensure you drain any excess liquid from the spinach to avoid a watery casserole.

Step 3: Prepare the Egg Mixture

1. In a large bowl, beat the 4 eggs.
2. Add the crumbled feta cheese, salt, pepper, and optional ingredients (nutmeg and red pepper flakes). Mix well.

Step 4: Combine and Assemble

1. Add the cooked spinach mixture to the egg mixture and stir until well combined.
2. Grease a baking dish with the remaining tablespoon of olive oil.
3. Pour the spinach and egg mixture into the baking dish, spreading it evenly.

Step 5: Bake the Casserole

1. Place the baking dish in the preheated oven.
2. Bake for 30-35 minutes, or until the casserole is set and golden brown on top.
3. If using, sprinkle the grated Parmesan cheese on top during the last 5 minutes of baking for a cheesy crust.

Cooking Tips

• Properly Drain Spinach: After wilting the spinach, use a clean kitchen towel to squeeze out excess moisture. This prevents a soggy casserole.
• Season Well: Don't be afraid to season generously with salt and pepper. The feta cheese adds saltiness, but additional seasoning is crucial for balanced flavors.
• Cheese Variations: Experiment with different cheeses like goat cheese or ricotta for a unique twist.

Serving Suggestions

Pair your Spinach and Feta Casserole with the following sides for a complete meal:

• Fresh Garden Salad: A light and crisp salad with a lemon vinaigrette complement the richness of the casserole.
• Roasted Vegetables: Seasonal roasted veggies like carrots, bell peppers, and zucchini add a colorful and nutritious side.
• Whole Grain Bread: Serve with warm, crusty whole grain bread to soak up any delicious juices.

Conclusion

Creating Spinach and Feta Casserole is an excellent way to enjoy a healthy and flavorful meal. It's simple to prepare and versatile enough for any occasion. Ready to give it a try? We'd love to hear how it turns out! Share your thoughts and photos with our community, and if you need any more tips, feel free to reach out. Happy cooking!