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Creamed Spinach
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Creamed Spinach
Yield: Makes 4 servings
Popeye was right! A half cup of cooked spinach has only 21 vitamin-rich calories. For those few calories, you get vitamins A and E, fiber and potassium. Best of all–spinach is fat-free!
Ingredients:
3
cups water
2
bags (10 ounces each) fresh spinach, washed, stemmed and chopped
2
teaspoons butter
2
tablespoons all-purpose flour
1
cup fat-free (skim) milk
2
tablespoons grated Parmesan cheese
1/8
teaspoon white pepper
Ground nutmeg
Preparation:
1.
Bring water to a boil. Add spinach. Reduce heat; simmer, covered, about 5 minutes or until spinach is wilted. Drain well; set aside.
2.
Melt margarine in small saucepan over medium-low heat. Stir in flour; cook over medium-low heat 1 minute, stirring constantly. Using wire whisk, stir in milk. Bring to a boil. Cook, whisking constantly, 1 to 2 minutes or until mixture thickens. Stir in cheese and pepper.
3.
Stir spinach into sauce; heat thoroughly. Spoon into serving bowl; sprinkle lightly with nutmeg. Garnish as desired.
Nutritional Information:
| Serving Size: about 1 cup spinach | |
| Sodium | 198 mg |
| Protein | 8 g |
| Fiber | 11 g |
| Carbohydrate | 11 g |
| Cholesterol | 5 mg |
| Saturated Fat | 1 g |
| Total Fat | 2 g |
| Calories from Fat | 3 % |
| Calories | 85 |
Dietary Exchange:
| Meat | 1 |
| Vegetable | 1 |
| Starch | 2 |
| Fat | 1/2 |
This recipe appears in: Vegetable Side Dish
