A vitamin-rich spinach dish for vitality

Spinach is rich in vitamins, minerals and phytochemicals that make leafy green vegetables good for you. Some of the many necessary nutrients in spinach are vitamin A, vitamin C, vitamin K, folate, iron, magnesium, manganese, as well calcium and potassium. This recipe is an excellent way for you to get this powerhouse vegetable in your diet

This dish takes 10 minutes to make and serves 4. Each serving is packed with healthy nutrients while being high in protein and low in calories.

Ingredients:

• 350 g (12 oz) English spinach
• 30 ml (2 tbsp) olive oil
• 750 g (1 1⁄2 lb) scallops
• 2 cloves garlic, crushed
• 5 ml (1 tsp) grated lemon zest
• 250 ml (1 c) low-sodium chicken stock
• 250 ml (1 c) frozen peas, thawed
• 15 ml (1 tbsp) freshly squeezed lemon juice
• 1 ml (1⁄4 tsp) salt
• 1 ml (1⁄4 tsp) black pepper

1. Steam spinach until just wilted, for about three minutes. Cool under cold running water. Squeeze dry.
2. Heat oil in a large non-stick frying pan over high heat. Add scallops. Sauté until still slightly uncooked in centre, or two minutes per side. Transfer to a plate.
3. Lower heat to medium. Add garlic and lemon zest to pan and cook 30 seconds. Add stock and peas; simmer three minutes. Add spinach, scallops, lemon juice, salt and pepper.
4. Cook just until heated through. Serve in shallow bowls or on plates.

• Scallops contain about twice as much omega-3 fatty acids as water-packed light tuna. Omega-3 fatty acids help to suppress inflammatory compounds in the body and improve cardiovascular health.
• In addition to its culinary virtues, garlic has a long history of healing and curing. It has anti-bacterial and anti-fungal qualities that help keep the immune system in good shape.
• Packed into one clove of garlic are about five calories, the phytochemical allicin (which may help to lower cholesterol and reduce the risk of cancer), as well as calcium and potassium.

You don't have to be like Popeye and pop spinach out of a can. Putting into meals like the one above will get you the same powerful nutrients and it will taste great.