Recipe: Chicken and spinach bake

If your children shy away from eating their greens, this creamy spinach pie is the answer to your prayers!

The hearty recipe mixes light chicken bits, cheese and spinach perfectly together.



Method

•  In a large pot, melt the butter over medium heat and add flour to it, mixing until it becomes foamy.

•  Slowly, pour milk into the pot, stirring continuously to avoid any lumps. Allow the mixture to boil and simmer for 2-3 minutes, until it thickens.

•  Take the pot off the heat and mix in the cream, salt, black and white pepper.

•  Add the boiled chicken and spinach to the pot and mix.

•  Pour in the chicken broth and mix again. (Check the consistency of the mixture before adding the entire broth — it shouldn’t be too runny).

•  Allow the mixture to boil for another two minutes and turn the heat off.

•  Check the taste of the mixture. If it tastes fine, transfer the mixture into a casserole dish for baking.

•  Sprinkle some shredded cheddar cheese for an upper layer and top it off with bread crumbs.

•  Bake the dish in the oven for about eight to 10 minutes, until the cheese is bubbly and the crumbs become golden-brown.

•  Serve hot!

The Popeye Effect



Loaded with proteins, potassium and iron, spinach is extremely beneficial for your health. It is also a great source of minerals, vitamin A, vitamin C and alkaline which help balance the body’s pH levels. One of the most effective forms of spinach consumption is drinking it in the form of a juice. Simply chop two cups of spinach in a food processor to extract the juice. Pour it into a glass and drink it cold. Not only is spinach juice healthy, it is also a great way to beat the summer heat.

Tip: Does the idea of a spinach juice make you queasy? Don’t worry! For better taste, you can add apple chunks into the food processor. Apples boost the nutrient quotient of the juice and add a sweet taste as well.

Did you know?

Spinach is also extremely beneficial for pregnant women! It provides essential nutrients needed by the developing fetus and also enhances the amount and quality of milk produced in a mother’s body.



Benefits of Spinach Juice 

—  High nutrients present in spinach are great for building blood. They stimulate the creation of red blood cells which safeguard you against anemia.

—  Spinach is a green vegetable which automatically makes it rich in chlorophyll, flavanoid and lution which prevent the growth of cancerous cells.

—  Vitamin A and caretoniods found in spinach help combat eyesight problems like night blindness and cataract. Vitamin C helps cure bleeding gums and colds. Vitamin K in spinach combats osteoporosis and helps secure calcium, assuring healthy and strong bones. Vitamin B complex in the green help stimulate hair growth and retain shine, resulting in healthy hair and an itch-free scalp.

—  This leafy vegetable is high on fiber which helps cure stomach problems like constipation, poor digestion or ulcers.

—  Spinach juices keep your skin supple and hydrated resulting in healthy and glowing, younger-looking skin.

Published in The Express Tribune, Ms T, October 12^th, 2014.