Quick Creamed Spinach

4.4
(5)
5 Reviews

EatingWell's updated version of creamed spinach has a low-in-fat cream sauce that's rich with Parmesan cheese and nutmeg.

By
EatingWell Test Kitchen
Eating Well Bio Page
EatingWell Test Kitchen

The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters.

EatingWell's Editorial Guidelines
Updated on April 22, 2024
Tested by
EatingWell Test Kitchen
Eating Well Bio Page
Tested by EatingWell Test Kitchen

The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters.

Meet the EatingWell Test Kitchen
Reviewed by Dietitian
Sylvia Geiger, M.S., RD
Reviewed by Dietitian Sylvia Geiger, M.S., RD

As EatingWell’s former dietitian and nutrition advisor, Sylvia Geiger worked closely with the culinary and editorial team to ensure that our recipes are not only delicious, but also meet the nutrition parameters we have set for ourselves.

EatingWell's Editorial Guidelines
3755789.jpg
Cook Time:
20 mins
Total Time:
20 mins
Servings:
2
Yield:
2 servings
Nutrition Profile:
High-Calcium Bone-Health Healthy Pregnancy Healthy Immunity High-Fiber Vegetarian High-Protein
Jump to Nutrition Facts
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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

  • ½ cup low-fat milk

  • ⅛ teaspoon ground nutmeg

  • ⅛ teaspoon salt

  • ⅛ teaspoon freshly ground pepper

  • 2 tablespoons grated Parmesan or Pecorino Romano cheese

Directions

  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.

Originally appeared: EatingWell Magazine, April/May 2005

Nutrition Facts (per serving)

202 Calories
13g Fat
15g Carbs
9g Protein
Nutrition Facts
Servings Per Recipe 2
Calories 202
% Daily Value *
Total Carbohydrate 15g 6%
Dietary Fiber 3g 12%
Total Sugars 4g
Protein 9g 17%
Total Fat 13g 17%
Saturated Fat 6g 28%
Cholesterol 23mg 8%
Vitamin A 13876IU 278%
Vitamin C 41mg 46%
Folate 297mcg 74%
Sodium 378mg 16%
Calcium 270mg 21%
Iron 4mg 24%
Magnesium 126mg 30%
Potassium 966mg 21%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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