“Creamed” Spinach Made With Greek Yogurt
This healthy take on creamed spinach uses Greek yogurt and low-fat milk instead of heavy cream, which pumps up the protein and lowers the fat compared to traditional creamed spinach. For just under 90 calories per serving and full of protein, fiber, folate and calcium, this comfort dish just got a whole lot healthier!
Ingredients (serves 6):
16 C spinach (raw)
1/2 medium onion, diced
1 clove garlic, minced
1 tsp butter (I like Smart Balance made with olive oil)
2 Tbsp olive oil
1/2 C plain, fat free (0%) Greek yogurt
1/4 C low fat (1%) milk
1/3 C Pecorino Romano cheese, shredded
1/4 tsp nutmeg
1/4 tsp salt
1/2 tsp ground black pepper
- Warm 1 Tbsp oil in a large saucepan over medium heat. Add spinach, cover and steam until spinach is wilted (you may need to lift the lid and stir the spinach occasionally).
- Transfer spinach to plate and allow it to cool. Once it is cooled, wring the spinach out with paper towel to remove as much water as you can. Set aside.
- Whisk together milk and Greek yogurt and set aside.
- Heat remaining 1 Tbsp oil in the same saucepan. Add diced onion and minced garlic and cook until onion is translucent, about 3-5 minutes. Add butter, spinach and spices. Cook another 2-3 minutes, stirring all ingredients together.
- Add wet ingredients (milk and yogurt) and cheese. Stir all ingredients until well-combined and heated through (about 3-4 minutes). Enjoy!
The Goods: What’s Inside?
Nutritional Analysis Per Serving
Calories 88 calories, Total Fat 6 g, Saturated Fat 1 g, Cholesterol 2 mg, Carbohydrates 6 g, Fiber 2 g, Protein 5 g, Sodium 341 mg, Calcium 127 mg