Creamed Spinach

Creamed Spinach

What’s not to love about fresh creamed spinach? This recipe is low-cal, low-fat, low-carb and low cholesterol, but high in taste! Plus spinach is packed with nutrients, like vitamins A and E, fiber and potassium.

Ingredients:

  • 3 cups water
  • 2 bags (10 ounces each) fresh spinach, washed, stemmed and chopped
  • 2 teaspoons margarine
  • 2 tablespoons all-purpose flour
  • 1 cup fat-free (skim) milk
  • 2 tablespoons grated Parmesan cheese
  • 1/8 teaspoon white pepper
  • Ground nutmeg

Directions:

  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. Makes 4 servings.

Nutrition per Serving:

(Serving size = about 1 cup spinach)

  • Calories = 85
  • Total fat = 2 g
  • Saturated fat = 1 g
  • Cholesterol = 5 mg
  • Carbohydrate = 11 g
  • Protein = 8 g
  • Fiber = 11 g
  • Sodium = 198 mg

Dietary Exchanges:

  • Starch = 2
  • Vegetable = 1
  • Meat = 1
  • Fat = ½

Source: www.diabeticcooking.com

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