Spinach and Baked Veggie Salad

This low-fat spinach recipe makes a healthy light meal, entrée or side dish, and is perfect for people who are following a cholesterol-free diet or are at risk of developing hypercholesterolaemia. Contains sweet potato, cherry tomatoes and capsicum for a gourmet taste. Your kids might even start to love spinach!

• Ingredients
• Method
• Nutritional content

Ingredients

Serves 4 for entrée or light meal

• 1 bag (150 g) baby spinach
• 2 medium sized potatoes, peeled and cubed
• 1 medium sized (200 g) sweet potato, peeled and cubed
• 1 large onion, sliced
• 1 large capsicum, sliced
• 1 punnet (250 g) cherry tomatoes
• 1 Tbsp olive oil
• Balsamic vinegar

Method

1. Put all vegetables, excluding spinach, into a bowl.
2. Pour over a generous splash of olive oil. Mix until all vegetables are lightly basted in oil.
3. Place vegetable mixture in a baking dish and bake in moderate oven for 30–40 minutes.
4. Place the spinach leaves in four bowls.
5. Spoon roasted vegetables on top and dress with balsamic vinegar.

Preparation time: 10–15 minutes
Cooking time: 30–40 minutes
Difficulty rating: Easy
Tips

• Serve with your favourite wholegrain bread for a healthy meal with extra fibre. Fibre is an important micronutrient found in whole grains. It is used by the gastrointestinal system to help with digestion.
• You can serve this salad on a single plate as a buffet or side dish.
• Reduce the amount of oil used in baking or dry bake the veggies for a healthier option with less fat and calories. Reducing fat intake is an important part of improving your diet and avoiding health conditions associated with poor nutrition such as obesity, metabolic syndrome and type 2 diabetes mellitus.
• Substitute baby spinach for your favourite leafy greens. All leafy greens are rich in vitamins and minerals which help keep eyes, skin and sperm healthy.

This healthy salad was created by Janelle in Winthrop, WA.

Nutritional content

Nutritional analysis per serve:

Energy	542 kJ 130 cal
Protein	4.19 g
Total fat	3.76 g
Saturated fat	0.58 g
Carbohydrates	17.16 g
Total sugars	6.76 g
Fibre	4.38 g
Sodium	25.31 mg
Cholesterol	0 mg
Potassium	822.6 mg

 

More information

For more information on nutrition, including information on types and composition of food, nutrition and people, conditions related to nutrition, and diets and recipes, as well as some useful videos and tools, see Nutrition.

For more information on gluten-free diets, see Gluten-Free Diet.