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Wilted Spinach Salad

Spinach Salad


Eat your veggies – especially your greens. But don’t confine yourself to iceberg lettuce or just salads! Darker greens have about the same number of calories and carbs -very low! – but pack a lot more punch in the vitamins and other nutrient categories.

By substituting radicchio, watercress, escarole or spinach for the iceberg lettuce, you add vitamin C, riboflavin’s, manganese and other essential vitamins that aren’t present in lettuce. Try them braised, steamed or grilled for something a little different from the usual salad.

Here is a vegetable weight loss recipe for greens that will tickle your taste buds and make your heart happy!

Diet Recipe: Wilted Spinach Salad

The onions take on a natural sweetness that contrasts with the tangy yogurt and the bite of the spinach. A family favorite that’s low in calories and high in important nutrients.

Here’s what you need:

2 cups spinach leaves
1 medium onion peeled, sliced
2 tbs. olive oil
1/2 cup plain yogurt

Sauté onions in olive oil till transparent. Add spinach and toss in pan to coat with oil until leaves are barely wilted. Stir in yogurt while the spinach is still warm. Eat hot or cold. Only 50 calories per serving!

This could be paired with a chicken lettuce wrap sandwich, or bean soup or roasted chicken breast along with another vegetable for a very nice meal.

With this recipe, you’ll get: protein, calcium, vitamin c, manganese, iron, vitamin B12, vitamin A, selenium, magnesium, phosphorus, potassium, beta carotene, vitamin K, ALA