Wilted Garlicky Spinach and Mushrooms Recipe
This Wilted Garlicky Spinach and Mushrooms recipe is a quick, diabetes-friendly dish that’s low in carbs, rich in flavor, and packed with healthy fats. Perfect for meal prep, it’s versatile enough for wraps, bowls, or a savory breakfast base!
Ingredients
Vegetables:
- 1 lb 16 oz fresh spinach, washed and trimmed
- 8 oz fresh mushrooms (button, cremini, or a mix) cleaned and sliced
Seasoning:
- 3 tablespoons olive oil
- 3 garlic cloves minced
- 1 tablespoon balsamic vinegar
- Salt and black pepper to taste
Optional Additions:
- Protein see suggestions below
Instructions
Prepare Ingredients:
- Wash the spinach thoroughly and trim any tough stems.
- Slice mushrooms thinly.
Cook Mushrooms:
- Heat 2 tablespoons of olive oil in a large skillet over medium heat.
- Add the sliced mushrooms and cook, stirring occasionally, until they are golden brown and tender (about 5 minutes).
Add Garlic:
- Push the mushrooms to one side of the skillet.
- Add the remaining 1 tablespoon of olive oil to the empty side, then add the minced garlic.
- Stir the garlic until fragrant, about 30 seconds.
Wilt the Spinach:
- Add the spinach to the skillet, a handful at a time, stirring to allow it to wilt before adding more.
- Once all the spinach is added and wilted, mix it with the mushrooms and garlic.
Season:
- Drizzle with balsamic vinegar and toss to combine.
- Season with salt and black pepper to taste.
Adjust Consistency:
- Cook for an additional 1–2 minutes, stirring occasionally, until most of the liquid has evaporated.
Serve or Store:
- Serve immediately as a side or base for adding proteins, or cool and store in an airtight container in the refrigerator for up to 3 days.
Notes
Protein Suggestions:
- Grilled Chicken or Turkey: Slice cooked chicken or turkey breast and mix into the dish for a hearty meal.
- Eggs: Top with a poached or fried egg for a quick protein boost.
- Tofu or Tempeh: Add pan-fried tofu or crumbled tempeh for a plant-based option.
- Legumes: Toss in a cup of cooked lentils or chickpeas for added fiber and protein.
- Seafood: Add seared shrimp or flaked canned tuna for a light, flavorful twist.
Versatile Uses:
- Bowls: Serve over cooked grains (or cauliflower rice) and top with your protein of choice.
- Wraps: Use as a filling in lettuce cups or low-carb tortillas with additional toppings like avocado or hummus.
- Pasta Substitute: Serve as a “sauce” over spiralized zucchini or spaghetti squash.
- Breakfast: Use as a savory base for scrambled eggs or omelets.