Creamed Spinach

Healthier_Me

2 (10-ounce) packages frozen spinach, thawed
2 teaspoons olive oil
2 small shallots, finely chopped (about 1/2 cup)
4 teaspoons all-purpose flour
1 1/2 cups 1 percent milk
1/2 cup low-sodium chicken broth
2 tablespoons fat free evaporated milk
Pinch ground nutmeg
Salt and freshly ground black pepper

Squeeze all of the water from the spinach. In a large pan, heat the oil over a medium heat. Add the shallots and cook, stirring, until softened, about 2 minutes. Add the flour and cook, stirring, for 30 seconds. Add the milk and broth and cook, scraping up any bits from the bottom of the pan. Bring to a simmer and cook for 2 minutes. Add the spinach and simmer until tender, about 5 minutes. Stir in the evaporated milk and nutmeg and season to taste with salt and pepper.

Per Serving:

Calories 130; Total Fat 4 g; (Sat Fat 1 g, Mono Fat 2 g, Poly Fat 0.5 g) ; Protein 10g Carb 17g; Fiber 4g; Cholesterol 5 mg; Sodium 170 mg
Excellent source of: Protein, Vitamin A, Riboflavin, Folate, Calcium, Magnesium, Manganese, Potassium
Good source of: Fiber, Thiamin, Vitamin B6, Vitamin C, Vitamin D, Copper, Iodine, Iron, Phosphorus, Selenium


Difficulty: Easy
Prep Time: 10 minutes
Cook Time: 10 minutes
Yield: 4 servings, serving size: 3/4 cup

Healthier_Me

2 (10-ounce) packages frozen spinach, thawed
2 teaspoons olive oil
2 small shallots, finely chopped (about 1/2 cup)
4 teaspoons all-purpose flour
1 1/2 cups 1 percent milk
1/2 cup low-sodium chicken broth
2 tablespoons fat free evaporated milk
Pinch ground nutmeg
Salt and freshly ground black pepper

Squeeze all of the water from the spinach. In a large pan, heat the oil over a medium heat. Add the shallots and cook, stirring, until softened, about 2 minutes. Add the flour and cook, stirring, for 30 seconds. Add the milk and broth and cook, scraping up any bits from the bottom of the pan. Bring to a simmer and cook for 2 minutes. Add the spinach and simmer until tender, about 5 minutes. Stir in the evaporated milk and nutmeg and season to taste with salt and pepper.

Per Serving:

Calories 130; Total Fat 4 g; (Sat Fat 1 g, Mono Fat 2 g, Poly Fat 0.5 g) ; Protein 10g Carb 17g; Fiber 4g; Cholesterol 5 mg; Sodium 170 mg
Excellent source of: Protein, Vitamin A, Riboflavin, Folate, Calcium, Magnesium, Manganese, Potassium
Good source of: Fiber, Thiamin, Vitamin B6, Vitamin C, Vitamin D, Copper, Iodine, Iron, Phosphorus, Selenium


Difficulty: Easy
Prep Time: 10 minutes
Cook Time: 10 minutes
Yield: 4 servings, serving size: 3/4 cup