EatingWell's updated version of creamed spinach has a low-in-fat cream sauce that’s rich with Parmesan cheese and nutmeg.
NUTRITION PROFILE: High Calcium | High Potassium | Healthy Weight | High Fiber | Diabetes Appropriate | Low Cholesterol | Low Carb | Low Calorie
Yield: 2 servings
Total Time: 6 hours 20 minutes (including chilling time)
Prep Time: 20 minutes
Ease of Preparation: Easy
Recipe 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
Recipe Steps:
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.
Recipe Nutrition:
Per serving: 203 calories; 13 g fat (6 g saturated fat, 6 g mono unsaturated fat); 23 mg cholesterol; 15 g carbohydrates; 9 g protein; 3 g fiber; 370 mg sodium; 870 mg potassium
Nutrtion Bonus: Vitamin A (280% daily value), Folate (74% dv), Vitamin C (70% dv), Magnesium (30% dv), Calcium (28% dv), Potassium (25% dv).
1/2 Carbohydrate Servings
Exchanges: 1 1/2 vegetable, 1/2 lean meat, 2 1/2 fat
To Make Ahead: Cover and refrigerate for up to 2 days. | Equipment: Two 1-cup (8-ounce) ramekins or similar-size dishes
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