Spinach Squares

Servings: 9

Ingredients:

Vegetable oil spray
1 cup flour
1 cup low-fat or nonfat milk
1 teaspoon baking powder
2 eggs, beaten
½ teaspoon salt
1 Tablespoon vegetable oil
8 cups fresh spinach, washed (or 2 packages frozen spinach, thawed and drained)
1 cup low-fat cheddar cheese, grated
1 onion, chopped

Directions:

  1. Preheat oven to 350 degrees.
  2. Spray 9 x 12 pan or one of similar size with vegetable oil spray.
  3. In a frying pan, add vegetable oil over medium heat, add onion, and cook for 2 minutes.
  4. Add spinach and cook until wilted. If using frozen spinach, drain extra liquid from cooked spinach.
  5. Turn off heat, and let spinach and onion cool.
  6. Mix flour, milk, baking powder, and salt in a bowl.
  7. Add onion, eggs, spinach, and cheddar cheese to bowl, and mix well.
  8. Pour mixture into baking pan.
  9. Bake for 30 minutes until lightly browned.
  10. Cut into 9 squares.
folder

Recipe Category

One pan meals

funding statement logo

This institution is an equal opportunity provider.

This material was funded by USDA's Supplemental Nutrition Assistance Program - SNAP in cooperation with Maryland’s Department of Human Services and University of Maryland Extension. University programs, activities, and facilities are available to all without regard to race, color, sex, gender identity or expression, sexual orientation, marital status, age, national origin, political affiliation, physical or mental disability, religion, protected veteran status, genetic information, personal appearance, or any other legally protected class.

Spinach Squares

Servings: 9

Ingredients:

Vegetable oil spray
1 cup flour
1 cup low-fat or nonfat milk
1 teaspoon baking powder
2 eggs, beaten
½ teaspoon salt
1 Tablespoon vegetable oil
8 cups fresh spinach, washed (or 2 packages frozen spinach, thawed and drained)
1 cup low-fat cheddar cheese, grated
1 onion, chopped

Directions:

  1. Preheat oven to 350 degrees.
  2. Spray 9 x 12 pan or one of similar size with vegetable oil spray.
  3. In a frying pan, add vegetable oil over medium heat, add onion, and cook for 2 minutes.
  4. Add spinach and cook until wilted. If using frozen spinach, drain extra liquid from cooked spinach.
  5. Turn off heat, and let spinach and onion cool.
  6. Mix flour, milk, baking powder, and salt in a bowl.
  7. Add onion, eggs, spinach, and cheddar cheese to bowl, and mix well.
  8. Pour mixture into baking pan.
  9. Bake for 30 minutes until lightly browned.
  10. Cut into 9 squares.

Nutrition Facts

9 serving per container

Serving size 1 square

Amount Per Serving
Calories 110
% Daily Value*
Total Fat 2.5g 3%
Saturated Fat 1g 5%
Trans Fat 0g
Cholesterol 45mg 15%
Sodium 350mg 15%
Total Carbohydrate 15g 5%
Dietary Fiber 1g 4%
Total Sugars 2g
Includes 0g Added Sugars 0%
Protein 8g
Vitamin D 1mcg 6%
Calcium 141mg 10%
Iron 1mg 6%
Potassium 184mg 4%

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.

funding statement logo

This institution is an equal opportunity provider.

This material was funded by USDA's Supplemental Nutrition Assistance Program - SNAP in cooperation with Maryland’s Department of Human Services and University of Maryland Extension. University programs, activities, and facilities are available to all without regard to race, color, sex, gender identity or expression, sexual orientation, marital status, age, national origin, political affiliation, physical or mental disability, religion, protected veteran status, genetic information, personal appearance, or any other legally protected class.