The Culinary Path to Wellness
This isn’t just a recipe – it’s a testament to nutritional transformation. A simple yet powerful combination of vegetables that can become a cornerstone of a healthy lifestyle, proving that delicious food and weight loss can absolutely coexist.
Ingredients (US & Metric Measurements)
Vegetable Base
- Broccoli: 1 large head (about 500g)
- Fresh Spinach: 2 cups (200g)
- Onion: 1 medium
- Garlic: 3 cloves
- Cherry Tomatoes: 2 sprigs (about 10-12 tomatoes)
- Olive Oil: 2 tablespoons
- Salt: To taste
- Dried Thyme: 1 teaspoon
Creamy Finishing
- Heavy Cream: 2/3 cup (150 ml)
- All-Purpose Flour: 1 tablespoon
- Mozzarella Cheese: 1/2 cup (50g), shredded
Step-by-Step Instructions
- Vegetable Preparation
- Wash broccoli and cut into florets
- Roughly chop spinach
- Dice onion
- Mince garlic
- Halve cherry tomatoes
- Sautéing Process
- Heat olive oil in a large skillet
- Sauté onions over medium heat (2-3 minutes)
- Add minced garlic, cook until fragrant
- Add broccoli florets
- Sauté for 5 minutes, stirring occasionally
- Tomato and Seasoning
- Add cherry tomatoes
- Sprinkle salt and thyme
- Cook over medium heat for 3-4 minutes
- Creamy Sauce
- In a separate bowl, mix cream and flour
- Whisk until smooth
- Pour over vegetables
- Stir to coat evenly
- Cheese Finish
- Add spinach
- Sprinkle mozzarella on top
- Cover and cook 3-5 minutes
- Cheese should be fully melted
Nutritional Information
Per Serving:
- Calories: 180-220 kcal
- Protein: 8-10g
- Fat: 15-18g
- Carbohydrates: 10-12g
- Fiber: 4-5g
Preparation Details:
- Prep Time: 10 minutes
- Cooking Time: 15 minutes
- Total Time: 25 minutes
- Servings: 2-3
Cooking Tips and Wellness Insights
- Use fresh, crisp vegetables
- Don’t overcook broccoli – keep it vibrant green
- Use low-fat mozzarella for fewer calories
- Portion control is key to weight loss
- Pair with lean protein for balanced meal
Variations and Substitutions
- Use cauliflower instead of broccoli
- Replace cream with coconut milk
- Add chicken or tofu for protein
- Use nutritional yeast instead of cheese
- Experiment with different herbs
Frequently Asked Questions
- How does this support weight loss? Low-calorie, nutrient-dense, high-fiber meal
- Can I meal prep this? Best consumed fresh, but can be refrigerated 1-2 days
- Gluten-free options? Use cornstarch instead of flour
- Can I freeze this? Not recommended due to cream and cheese
- Vegan adaptation possible? Use plant-based cream and cheese alternatives
Storage and Make-Ahead Tips
- Consume immediately for best taste
- Refrigerate leftovers up to 2 days
- Reheat gently to prevent separating
- Not ideal for freezing
- Best served hot and fresh
A delicious reminder that healthy eating can be both satisfying and transformative. Your journey to wellness starts in the kitchen!
Bon appétit!