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Wilted Spinach with sesame and garlic
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Posted under: A to Z of recipes, Quick and easy recipes, Salads, Starters, Vegetarian
A Korean combination of wilted spinach with garlic, soya sauce and honey.
Serves 2 Preparation time 5 mins Cooking time 5 mins Cost per portion £ 0.49
Method:
1. First toast the sesame seeds – heat a pan over a medium heat then add the sesame seeds and stir until they turn a light brown, then transfer them immediately into a separate bowl. (They burn easily).
2. Heat the sesame oil in a large pan or wok over a medium heat and add the crushed garlic and cook it until it just starts turning a golden brown.
3. Add the washed spinach and cook until it is just wilted – this shouldn’t take more than 2 minutes over a low to medium heat.
4. Take the pan off the heat and stir in the soya sauce and honey.
5. Sprinkle the toasted sesame seeds on top before serving – it can be served warm or cold.
Ingredients:
1 tablespoons sesame oil
2 large cloves garlic – crushed
200g fresh spinach – washed and drained
1 teaspoon sesame seeds – toasted
1 teaspoon soya sauce
1 teaspoon honey
Health Benefits of Spinach
Spinach has a high nutritional value and is extremely rich in antioxidants, especially when fresh, steamed, or quickly boiled. It is a good source of the following vitamins: A (especially high in lutein), B2, B3 (niacin), B6, B9 (folic acid), C, E and K; and the following minerals – magnesium, manganese, iron, calcium, potassium, copper, phosphorous, zinc, and selenium.
Nutrition Information for Spinach with Sesame and Garlic
| Nutrition | per 100g | per portion | RDA women | RDA men | RDA child |
|---|---|---|---|---|---|
| Energy | 110 kcal | 134 kcal | 7% | 5% | 7% |
| Protein | 2.9 g | 3.6 g | 8% | 7% | 15% |
| Carbohydrate | 6.4 g | 7.8 g | 3% | 3% | 4% |
| Total Sugars | 6.1 g | 7.5 g | 8% | 6% | 9% |
| Total Fat* | 8.2 g | 10 g | 14% | 11% | 14% |
| Polyunsaturates | 3.7 g | 4.5 g | |||
| Mono Unsaturates* | 2.9 g | 3.6 g | |||
| Saturated Fat | 1.2 g | 1.4 g | 7% | 5% | 7% |
| Fibre* | 1.9 g | 2.4 g | 10% | 10% | 16% |
| Salt | 0.8 g | 1.0 g | 17% | 17% | 26% |
* Percentage Daily Values are based on a 2000 calorie diet for an average adult.
Your Daily Values may be higher or lower depending on your calorie needs.
Allergens: Sesame, Soya
Cost per recipe: £ 0.98
Cost per portion: £0.49