Spinach & Onion Vegetable Medley

GF V DF VG NF SF Nov 30, 2023

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I made some variation of this dish all the time. Most often, I use this in my morning eggs, like Spinach and Onion Frittata and Spinach & Mushroom Scrambled Eggs. Or pair it as your vegetable to a meal with just a meat and carb, like Indian Chicken and Potatoes or Marinated Chicken with Air Fried Plantains.

ONIONS
- 2 tsp (10 g) Extra virgin olive oil
- 4 medium (440 g) Onion
- 1 tsp (6 g) Salt

SPICES
- 2 tbsp (16 g) Chili powder
- 2 tbsp (16 g) Paprika
- 1 tbsp (10 g) Garlic powder
- 1 tbsp (10 g) Onion powder
- 2 tsp (6 g) Cumin, ground
- 2 tsp (6 g) Black pepper, ground
- 2 lb (907 g) Frozen spinach, thawed

FINISH
- 2 tbsp (30 g) Apple cider vinegar
- 2 tbsp (30 g) Lime juice

1. Heat a pan on medium heat with olive oil. Cut your onions into a small dice, and add to the pan with salt. Cover and cook with occasional stirring until they start to turn translucent, about 10 minutes

2. In a small bowl, mix together the spices, and set aside - chili powder, paprika, garlic powder, onion powder, cumin, and black pepper

3. When the onions are translucent and lightly browned, add in the chopped spinach and spices. Mix together, cover, and cook over medium heat until most of the water has cooked off, and the spinach is done to your liking; about 20 minutes

4. Stir in the apple cider vinegar and lime juice, taste for additional seasonings, and serve

https://www.poormanprotein.com/recipes/vegetable-medley

Servings: 6
About 190 g
Calories: 123
Protein: 8 g
Fat: 4 g
Net Carbs: 12 g
Fiber: 8 g

Description

I made some variation of this dish all the time. Most often, I use this in my morning eggs, like Spinach and Onion Frittata and Spinach & Mushroom Scrambled Eggs. Or pair it as your vegetable to a meal with just a meat and carb, like Indian Chicken and Potatoes or Marinated Chicken with Air Fried Plantains.

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Time

Prep Time:

10 minutes

Cook Time:

30 minutes

Total Time:

40 minutes

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Cost

Total Cost:

Cost per Serving:

$1.00

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Ingredients

Serving(s)

Onions

2 tsp Extra virgin olive oil
4 medium Onion
1 tsp Salt

Spices

2 tbsp Chili powder
2 tbsp Paprika
1 tbsp Garlic powder
1 tbsp Onion powder
2 tsp Cumin, ground
2 tsp Black pepper, ground
2 lb Frozen spinach, thawed

Finish

2 tbsp Apple cider vinegar
2 tbsp Lime juice

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Instructions

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1. Heat a pan on medium heat with olive oil. Cut your onions into a small dice, and add to the pan with salt. Cover and cook with occasional stirring until they start to turn translucent, about 10 minutes
2. In a small bowl, mix together the spices, and set aside - chili powder, paprika, garlic powder, onion powder, cumin, and black pepper
3. When the onions are translucent and lightly browned, add in the chopped spinach and spices. Mix together, cover, and cook over medium heat until most of the water has cooked off, and the spinach is done to your liking; about 20 minutes
4. Stir in the apple cider vinegar and lime juice, taste for additional seasonings, and serve

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Notes

1. Here, I'm having these veggies as a side to a serving of Air Fried Fish and Slow Cooker Dried Beans

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Nutrition Facts

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Servings: 6

Serving Size: About 190 g

Calories: 123

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Total Fat: 3.6g (5% 5 % of Daily Value (78 g) )

Saturated Fat: 0.5g (2% 2 % of Daily Value (20 g) )

Polyunsaturated Fat: 0.8g

Monounsaturated Fat: 1.5g

Sodium: 573mg (25% 25 % of Daily Value (2300 mg) )

Total Carbohydrate: 20.0g (7% 7 % of Daily Value (275 g) )

Fiber: 8.3g (29% 29 % of Daily Value (28 g) )

Net Carbs: 11.7g

Total Sugar: 4.9g

Protein: 7.8g (16% 16 % of Daily Value (50 g) )

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Vitamin B12: 0.0mcg (0% 0 % of Daily Value (2.4 mcg) )

Vitamin D: 0.0mcg (0% 0 % of Daily Value (20 mcg) )

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Calcium: 248mg (19% 19 % of Daily Value (1300 mg) )

Iron: 4.92mg (27% 27 % of Daily Value (18 mg) )

Magnesium: 138mg (33% 33 % of Daily Value (420 mg) )

Potassium: 819mg (17% 17 % of Daily Value (4700 mg) )

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Glycemic Index

:

24.3

Glycemic Load

:

4.8

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Nutrition Score

:

9.7

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