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Creamed Spinach

Creamed Spinach

Creamed Spinach

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!


Makes 4 servings


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


  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

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