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Creamed Spinach
Creamed Spinach
YIELD Makes 4 servings
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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:
- Bring water to a boil. Add spinach. Reduce heat; simmer, covered, about 5 minutes or until spinach is wilted. Drain well; set aside.
- 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.
- Stir spinach into sauce; heat thoroughly. Spoon into serving bowl; sprinkle lightly with nutmeg. Garnish as desired.
This recipe appears in:
Vegetable Side Dish
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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