Heart-Healthy Stir-Fried Spinach
Elevate your healthy eating routine with this quick and flavorful recipe for Heart-Healthy Stir-Fried Spinach. Packed with vitamins and antioxidants, fresh spinach takes center stage, complemented by the rich aroma of sautéed garlic and the zesty pop of freshly squeezed lemon juice. A drizzle of low-sodium soy sauce adds a savory depth, while a touch of crushed red pepper flakes brings optional heat to the dish. Perfect for busy weeknights, this stir-fry comes together in just 15 minutes and serves as a light, nutritious side or a plant-based main course. Optimized for those seeking a heart-healthy and low-calorie option, this recipe is high in nutrients, low in sodium, and bursting with fresh, vibrant flavors.
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Recipe Information
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)
Instructions
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.
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.
Add the minced garlic to the pan and sauté for 1-2 minutes, stirring constantly, until it becomes fragrant but not browned.
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.
Drizzle the low-sodium soy sauce and lemon juice over the spinach. Stir well to combine and cook for an additional 30 seconds.
Season with freshly ground black pepper and, if desired, crushed red pepper flakes for a hint of spice.
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
Calories |
197 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 14.1 g | 18% | |
| Saturated Fat | 2.0 g | 10% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 351 mg | 15% | |
| Total Carbohydrate | 12.7 g | 5% | |
| Dietary Fiber | 6.5 g | 23% | |
| Total Sugars | 0.4 g | ||
| Protein | 6.9 g | 14% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 240 mg | 18% | |
| Iron | 8.1 mg | 45% | |
| Potassium | 55 mg | 1% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
