Individual Spinach-Asiago Gratins

Vegetarian
Health score
23%
Individual Spinach-Asiago Gratins
45 min.
4
118kcal

Suggestions

Ingredients

  • ounce asiago cheese fresh grated
  • 0.3 teaspoon pepper black freshly ground
  • teaspoon butter 
  • 1.5 tablespoons flour all-purpose
  • tablespoon parsley fresh chopped
  •  garlic cloves minced
  • Dash ground nutmeg 
  • cup milk 1% low-fat
  • 0.3 teaspoon salt 
  • 10 ounce pkt spinach fresh coarsely chopped
  • 0.5 cup walla walla sweet finely chopped
  • ounce bread white

Equipment

  • food processor
  • bowl
  • frying pan
  • baking sheet
  • whisk
  • ramekin
  • broiler

Directions

  1. Preheat broiler.
  2. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray.
  3. Add butter; swirl pan until butter melts.
  4. Add onion and garlic; saut 3 minutes or until tender.
  5. Add half of the spinach; cook 2 minutes or until spinach begins to wilt, stirring frequently.
  6. Add remaining half of spinach; cook 2 minutes or until spinach wilts, stirring frequently.
  7. Remove pan from heat.
  8. Place flour in a small bowl; gradually add milk, stirring with a whisk. Stir flour mixture into spinach mixture; add salt, pepper, and nutmeg. Cook over medium-high heat 3 minutes or until thick and bubbly, stirring constantly.
  9. Remove from heat.
  10. Add cheese, stirring until cheese melts. Divide mixture evenly among 4 (4-ounce) ramekins or custard cups coated with cooking spray.
  11. Place ramekins on a baking sheet.
  12. Place bread in a food processor; process until coarse crumbs measure 1/2 cup.
  13. Add parsley; pulse 3 times or until combined.
  14. Sprinkle about 2 tablespoons breadcrumb mixture over each serving. Broil 1 minute or until browned.

Nutrition Facts

Calories118kcal
Protein25.44%
Fat29.87%
Carbs44.69%

Properties

Glycemic Index
105.69
Glycemic Load
4.64
Inflammation Score
-10
Nutrition Score
21.572173927141%

Flavonoids

Epigallocatechin 3-gallate
0.02mg
Apigenin
2.15mg
Luteolin
0.54mg
Kaempferol
4.77mg
Myricetin
0.65mg
Quercetin
5.75mg

Nutrients percent of daily need

Calories:118.41kcal
5.92%
Fat:4.09g
6.29%
Saturated Fat:2.32g
14.48%
Carbohydrates:13.77g
4.59%
Net Carbohydrates:11.64g
4.23%
Sugar:4.77g
5.3%
Cholesterol:10.46mg
3.49%
Sodium:382.26mg
16.62%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:7.84g
15.67%
Vitamin K:359.3µg
342.19%
Vitamin A:6933.65IU
138.67%
Folate:158.6µg
39.65%
Manganese:0.77mg
38.28%
Vitamin C:22.68mg
27.49%
Calcium:253.29mg
25.33%
Magnesium:72.1mg
18.02%
Phosphorus:165.04mg
16.5%
Vitamin B2:0.28mg
16.38%
Potassium:545.33mg
15.58%
Iron:2.51mg
13.93%
Vitamin B6:0.23mg
11.71%
Vitamin B1:0.16mg
10.85%
Vitamin E:1.53mg
10.18%
Selenium:6.48µg
9.25%
Fiber:2.13g
8.51%
Vitamin B12:0.45µg
7.45%
Copper:0.13mg
6.47%
Zinc:0.97mg
6.46%
Vitamin B3:1.16mg
5.79%
Vitamin D:0.68µg
4.56%
Vitamin B5:0.38mg
3.77%
Source:My Recipes