Recipe in Progress: Broccoli Spinach Cups


     Accidentally dumping half a bottle of crushed red pepper flakes into your filling does not mean you have to start over.

It just means you are going to have to put up with [almost literally] breathing fire for the next week.

But seriously, I managed to salvage it.  I’m sure I ended up with more than the intended 1 1/2 teaspoonful, but I did   not end up imitating a dragon.


I originally intended to follow this recipe pretty strictly.  Even before I left my room, I knew I was going to substitute greek yogurt for the sour cream.  As I went down the stairs to the kitchen, I decided to add some broccoli for a little crunch.  As I walked through the living room to the kitchen, I began to worry that I did not have any cream cheese.  By the time I actually made it to the kitchen, it was all over.

Time to get creative.

Green is the healthiest colour.
Green is the healthiest colour.


The reason I am considering this a “Recipe in Progress” is because I would like to find a better, healthier recipe for the dough.  No more crescent roll dough, with its high saturated and -gasp- trans fat content!

The Recipe


2 cups fresh, shredded spinach

1/4 c chopped fresh broccoli

3/4 c non-fat, plain greek yogurt

1 tsp garlic powder

1 tsp onion powder

1 1/2 tsp crushed red pepper flakes

salt and pepper to taste

1 can of crescent rolls (8 rolls)

Servings: 6 (2 cups = 1 serving)

Heat oven to 350oF.  Lightly spray 12-cup muffin pan with olive oil.  Lay out the crescent roll dough, and rip into 12 equal parts.  Pat each piece of dough into the muffin cups.  [Note: the dough will NOT reach the top of the muffin cups.  These are petite broccoli spinach cups!]

Shred the spinach.  [Note: If you don’t shred the spinach, the spinach leaves will be too big, and when you take a bite of the finished broccoli spinach cups, all of the filling will be pulled out.  Sad.]  In a pan lightly sprayed with olive oil, fry the shredded spinach and broccoli over high heat. [Note: this will not take long-only about 2 minutes.  The broccoli will not be soft, but that’s good!]  Put the spinach and broccoli in a bowl, and add greek yogurt and seasonings to taste.  Fill each dough-lined muffin cup evenly with filling.  [Note: there will not be much filling in each cup!]

Bake for 12 minutes.  Enjoy!

DSC04172 DSC04176 DSC04179

The Facts

spinach broccoli bowl nutrition facts


Thoughts? Comments? Questions? Concerns?

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s