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Creamed Spinach

:  April/May 2005

Your rating: None Average: 3.8 (79 votes)

EatingWell's updated version of creamed spinach has a low-in-fat cream sauce that's rich with Parmesan cheese and nutmeg.


READER'S COMMENT:
"I love this recipe and made it the other night. One tip that goes to the first commenter is to puree the spinach and butter with a hand-held blender right in the pan before you add the flour etc. "
Creamed Spinach Recipe

Makes: 2 servings

Active Time:

Total Time:

Nutrition Profile

Diabetes appropriate | Low calorie | Low carbohydrate | Low cholesterol | High calcium | High fiber | High potassium |

View Our Nutrition Guidelines »

Ingredients

  • 2 teaspoons extra-virgin olive oil
  • 1/4 cup minced shallot, or red onion
  • 10 ounces fresh spinach, tough stems removed
  • 1 tablespoon butter
  • 1 tablespoon all-purpose flour
  • 1/2 cup low-fat milk
  • 1/8 teaspoon ground nutmeg
  • 1/8 teaspoon salt
  • 1/8 teaspoon freshly ground pepper
  • 2 tablespoons grated Parmesan or Pecorino Romano cheese

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Preparation

  1. Heat oil in a large nonstick skillet or Dutch oven over medium-high heat. Add shallot (or onion); cook, stirring, until fragrant, about 30 seconds. Add spinach and cook, stirring, until just wilted, about 2 minutes.
  2. Heat butter in a small saucepan over medium-high heat. Add flour and cook, stirring, until smooth and bubbling, about 30 seconds. Add milk, nutmeg, salt and pepper; cook, whisking constantly, until thickened, about 1 minute. Stir the spinach into the sauce. Sprinkle with grated cheese and serve.

Nutrition

Per serving: 203 calories; 13 g fat ( 6 g sat , 6 g mono ); 23 mg cholesterol; 15 g carbohydrates; 9 g protein; 3 g fiber; 370 mg sodium; 870 mg potassium.

Nutrition Bonus: Vitamin A (280% daily value), Folate (74% dv), Vitamin C (70% dv), Magnesium (30% dv), Calcium (28% dv), Potassium (25% dv).

Carbohydrate Servings: 1/2

Exchanges: 1 1/2 vegetable, 1/2 lean meat, 2 1/2 fat


More From EatingWell

Recipe Categories

Style/Theme
Makeover
Quick (total 30 min. or less)
Vegetarian
Comfort foods
Cooking for 2
Kid-friendly
Ease of Preparation
Easy
Type of Dish
Side dish, vegetable
Total Time
30 minutes or less
Ethnic/Regional
American
Servings
2
Health & Diet Considerations
Diabetes appropriate
Low calorie
Low carbohydrate
Low cholesterol
High calcium
High fiber
High potassium
Preparation/ Technique
Saute
Meal/Course
Dinner

Season
Spring
Summer
Fall
Winter
Holiday
Valentine's Day
Publication
April/May 2005
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