Make your calories count

By Tanya Davis | Published Thursday, December 16, 2010

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This week is the fourth in a series of eight articles that focuses on examples of how Wise County 4-H’ers learned through their foods and nutrition projects to make their calories count more by including nutrient-rich foods in their diets.

Davis_Tanya.jpgJodie Wells, a 16-year-old Slidell 4-H’er, recently received first place honors in the District 4-H Food Show at Vernon.

Jodie’s recipe for Mini Spinach Frittatas was entered in the Senior Fruit and Vegetable category and is packed full of nutrients like calcium, folic acid, vitamin K and iron. In addition, the spinach also contains phytonutrients, which research shows may help prevent chronic diseases such as heart disease, diabetes and some cancers.

I hope you will try this nutritionally dense recipe during the holiday season.

Mini Spinach Frittatas

1 c. ricotta cheese
3/4 c. grated Parmesan cheese
2/3 c. chopped fresh mushrooms
1 egg
1/4 teaspoon salt
1/2 teaspoon dried oregano
1/4 teaspoon onion powder
1/4 teaspoon pepper
1 pkg. (10 oz) frozen chopped spinach thawed and squeezed dry
24 slices pepperoni

In a small bowl, combine all of the ingredients except pepperoni. Place a slice of pepperoni in each of 24 greased miniature muffin cups. Fill muffin cups three-fourths full with spinach mixture.

Bake at 375 degrees for 20-25 minutes or until a toothpick comes out clean. Carefully run a knife around edges of muffin cups to loosen. Remove from pan and serve.

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