Quick Creamed Spinach - 11g Carbs, 4g Fiber
From: The South Beach Diet (Phase 1)
A Quick and Easy Veggie Side Dish
It's easy being green — especially when it comes to eating veggies. So
if you're looking for a simple yet delicious way to add them to meals,
check out this healthy side dish. We've given a nutritious twist to
this classic spinach recipe, which is the perfect complement to lean
beef, pork, poultry, or seafood.
Using frozen spinach cuts down on the prep time of this classic dish.
You can easily double or triple the recipe for a big holiday or family
dinner.
Tip: When shopping for frozen spinach for this recipe, make sure to
select a brand without added butter sauce.
Hands-on time: 20 minutes
Total time: 20 minutes
Serves: 4
1 (16 oz bag) frozen spinach, thawed
3/4 cup fat-free milk
4 oz reduced-fat cream cheese, cut into chunks and softened
2 tsp extra-virgin olive oil
1 small onion, minced
Pinch ground nutmeg
Salt and freshly ground black pepper
1/4 cup grated Parmesan cheese (1 oz)
Place the thawed spinach in a colander set over a large bowl; squeeze
to extract the juice, reserving 2 tablespoons of the juice in a cup.
Discard any remaining juice.
In a medium saucepan, combine the spinach juice, milk, and cream cheese.
Bring to a simmer over low heat, stirring and pushing the cheese against
the pan to break it up. (The mixture should be well combined but will not
be smooth.) Remove the pan from the heat.
In a large nonstick skillet, heat the oil over medium-low heat. Add the
onion and cook, stirring frequently, until softened, about 3 minutes.
Add the spinach, stirring to coat. Stir in the milk mixture and cook
until bubbling, about 3 minutes.
Season the spinach with nutmeg and salt and pepper to taste. Sprinkle
with the Parmesan and serve hot.
Serves: 4
Nutrition per Serving:
152 Calories, 9g Fat, 4g Sat, 10g Protein, 11g Carbs, 4g Fiber, 313 mg Sodium
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