Low Fat Creamy Baked Spinach Recipes

BEST HEALTHY CREAMED SPINACH

Steps:

• COOK SPINACH: Cook frozen spinach in microwave as per package instructions. I add a teaspoon of water and microwave it, covered, for 3 1/2 minutes on High. Drain in strainer, squeezing out as much moisture as possible. It's ok if a little bit remains. Note 1 for using fresh spinach.
• MAKE CREAM SAUCE: Heat butter and/or oil on medium heat in a medium saucepan. Add onions and sauté gently for 3 minutes. Add garlic and sauté another 30 seconds. Mix in flour to make a roux. Stir for 2 minutes until it turns pale brown. Don't let it get dark. Add any combination of milk and cream that you like to equal 1 1/2 cups/354 ml. I generally use mostly fat free or 2% milk and about 1/4 cup half and half (10%) cream. Stir until thickened, about 5 minutes. Add salt, black pepper and nutmeg (if using) to your taste.
• COMBINE: Stir in cooked well-squeezed-out chopped spinach. Add Parmesan cheese if using. If mixture is too thick, add more milk until desired consistency is reached. Taste and adjust seasonings. Serve immediately. Note 3 to make ahead.

LOW FAT CREAMED SPINACH

Steps:

• Bring 3 cups water to a boiling a saucepan.
• Add spinach leaves.
• Boil until leaves a re limp.
• Put leaves into a strainer and press until most of the liquid is gone.
• In a separate saucepan add leaves and rest of ingredients. Mix thoroughly until hot and bubbling.

CREAMED SPINACH WITH FETA CHEESE

Steps:

• 1)In a sauce pan, whisk half and half, milk, flour, salt, pepper, and nutmeg until smooth.
• 2)Stirring constantly, heat over medium heat until it simmers, then reduce heat.
• 3)Add cream cheese and continue stirring (whisking) until thick and smooth, about 4 to 5 minutes.
• 4)Remove from heat and stir in feta cheese. Set aside.
• 5)Heat oil over medium high heat in a large pan and sauté onions for 5 minutes then add garlic and continue cooking for 1 minute.
• 6)Add spinach and water to pan, bring to a simmer, then reduce heat and cover pan.
• 7)Cook, stirring occasionally, for 8 to 10 minutes.
• 8)Drain well.
• 9)Stir prepared sauce into pan, stir until completely blended.
• 10)Pour into greased casserole dish, top with parmesan cheese, and bake at 375 degrees for 4 to 6 minutes.

LOW FAT CREAMED SPINACH

Steps:

• 1. BRING CREAM CHEESE AND MARGARINE TO ROOM TEMPERATURE.
• 2. ADD REMAINING INGREDIENTS, MIX WELL
• 3. POUR INTO BAKING DISH AND BAKE AT 350 DEGREES UNTIL BUBBLY, ABOUT 25 MINUTES.

SPINACH CASSEROLE (LOW FAT AND LOW CARB)

Steps:

• 1. Combine all ingredients and mix well.
• 2. Spoon into a 1-1/2 to 2 quart casserole dish sprayed with nonstick spray. Bake 45 minutes at 350°F.
• 3. Per 1-cup serving: calories = 127 fat, sat fat = 0g cholesterol = 10mg sodium = 633mg protein = 25g carbohydrate = 7g fiber = 1g Diabetic exchanges: 1/2 vegetables, 3-1/2 very lean meats