Creamed Spinach

Very Healthy
Health score
63%
Creamed Spinach
35 min.
4
320kcal

Suggestions

Ingredients

  • 2.5 pounds baby spinach washed
  • 2 tablespoons butter 
  • 1 pinch cayenne pepper 
  • 2 tablespoons flour all-purpose
  • 2 cloves garlic smashed
  • 4 servings kosher salt 
  • 1 cup milk 
  • 4 servings olive oil extra-virgin
  • 0.5 small onion diced finely
  • 0.3 cup parmigiano grated

Equipment

  • bowl
  • frying pan
  • whisk
  • colander

Directions

  1. Watch how to make this recipe.
  2. Coat a large, straight-sided saute pan with olive oil and heat over medium heat.
  3. Add the spinach, cover and saute until gently wilted.
  4. Remove the spinach from the pan to a colander set inside a bowl to let the spinach drain and cool.
  5. Remove any liquid from the bottom of the saute pan and coat lightly with olive oil.
  6. Heat the oil over medium heat, add the onions, and season with salt, to taste.
  7. Saute the onions until they are translucent and very aromatic, about 5 to 7 minutes.
  8. Add the garlic and saute for 2 to 3 more minutes.
  9. Add the butter, and when melted stir in the flour. Cook until it is the texture of wet sand, about 5 to 6 minutes.
  10. Whisk in the milk, cayenne pepper and Parmigiano. Taste for seasoning and season with salt, if needed, (it will). Bring the milk to a boil, then reduce the heat and simmer for 5 to 6 minutes, stirring occasionally, so the milk doesn t scorch on the bottom.
  11. Add in the reserved spinach and stir to combine. Taste and adjust the seasoning, if needed.
  12. Transfer to a serving bowl and serve.

Nutrition Facts

Calories320kcal
Protein15.2%
Fat64.28%
Carbs20.52%

Properties

Glycemic Index
77.75
Glycemic Load
4.83
Inflammation Score
-10
Nutrition Score
41.734347841014%

Flavonoids

Apigenin
0.01mg
Luteolin
2.12mg
Isorhamnetin
0.44mg
Kaempferol
18.15mg
Myricetin
1.02mg
Quercetin
13.06mg

Nutrients percent of daily need

Calories:319.72kcal
15.99%
Fat:24.41g
37.55%
Saturated Fat:7.88g
49.25%
Carbohydrates:17.53g
5.84%
Net Carbohydrates:11.01g
4%
Sugar:4.58g
5.09%
Cholesterol:26.62mg
8.87%
Sodium:587.03mg
25.52%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:12.98g
25.97%
Vitamin K:1378.58µg
1312.93%
Vitamin A:26916.62IU
538.33%
Folate:559.22µg
139.81%
Manganese:2.61mg
130.48%
Vitamin C:80.8mg
97.94%
Magnesium:236.29mg
59.07%
Vitamin E:7.99mg
53.27%
Potassium:1704.32mg
48.69%
Iron:8.04mg
44.64%
Calcium:436.96mg
43.7%
Vitamin B2:0.67mg
39.17%
Vitamin B6:0.63mg
31.36%
Fiber:6.53g
26.1%
Phosphorus:254.53mg
25.45%
Vitamin B1:0.29mg
19.64%
Copper:0.38mg
19.23%
Zinc:1.99mg
13.27%
Vitamin B3:2.38mg
11.9%
Selenium:7µg
10%
Vitamin B12:0.42µg
6.94%
Vitamin B5:0.48mg
4.84%
Vitamin D:0.7µg
4.68%