Keep a few basic ingredients on hand for unexpected company or an impromptu meal, and you'll have all you need to prepare a healthy, hearty spinach-and-pasta bake. Pair the spinach-and-pasta bake with a green salad or a side vegetable, and the result is a satisfying meal ready to serve in about 30 minutes.
Pasta
Nearly any sturdy pasta you have in your pantry is appropriate for your spinach-and-pasta bake. Penne, Rotini, macaroni, large shells, spirals or rigatoni are all good choices. Use multigrain pasta if you want to increase the level of fiber in your pasta bake. In addition, multigrain fiber also adds extra vitamins, minerals and protein. Undercook the pasta slightly so that it won't be overdone when the dish is baked.
Spinach
If possible, add fresh spinach to your spinach-and-pasta bake. If fresh spinach isn't available, use frozen spinach that has been thawed and drained. Spinach is a powerhouse of nutrition, adding healthy amounts of fiber, vitamins A and C, calcium, iron, potassium and folate,
Tomatoes
A can of tomatoes adds flavor and nutrients to your spinach-and-pasta bake. In addition, tomatoes provide healthy levels of vitamins A, C, potassium, and lycopene, a nutrient believed to be a factor in preventing prostate cancer and other illnesses. Any type of canned tomato is fine, including crushed or diced tomatoes. Italian-style tomatoes are often incorporated into spinach-and-pasta bakes.
Putting it Together
A spinach-and-pasta bake is easy to put together, beginning with drained pasta spread on the bottom of an oiled baking dish. Stir the tomatoes and spinach together in a bowl. Mix in your choice of seasonings and add-ins, such as salt and pepper, Italian seasoning, hot-pepper flakes, basil, oregano, sauteed onion and garlic, bread or cracker crumbs or chopped, fresh parsley. A spinach-and-pasta bake is a good way to use leftover, cooked meats, such as chicken, bacon or sausage. Spread the mixture over the pasta, then bake the dish.
Cheese
Grated or shredded cheese tops your spinach-and-pasta bake. Use cheddar cheese, or reduce the fat content in your casserole with a lower-fat cheese such as skim milk mozzarella. Parmesan cheese combined with mozzarella makes a good topping, or use a pre-shredded Italian or Mexican blend. Sprinkle the cheese on the spinach-and-pasta bake, and then return the pan to the oven just long enough to melt the cheese.
References
- Texas A&M University Extension: Spinach Pasta Toss
- Kansas State University Research and Extension; What's a Whole Grain Pasta?; Mary Meck Higgins; December 2008
- University of Illinois Department of Food Science and Human Nutrition: A Study of Canned Food Nutrition -- Spinach
- University of Illinois Department of Food Science and Human Nutrition; A Study of Canned Food Nutrition; Explanation of Tables: Tomatoes: Stewed and Whole
- Land O Lakes: Cheesy Spinach and Pasta Bake
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