"Creamed Spinach" - Hold The Cream!
My take on creamed spinach swaps out heavy cream for Greek/Skyr-style yogurt and milk, in order to increase the protein content and make this seasonal favorite tolerated well by those who don't tolerate large amounts of fat in one sitting. Spinach is filled with folate, vitamin K and vitamin C and the yogurt and milk in this dish adds protein and calcium, as well! This dish is not lactose free, but with a few simple swaps it can easily be low-lactose and likely suitable for many with lactose intolerance! Simply swap out the milk for lactose-free milk to limit lactose (the amount of lactose in the plain yogurt and pecorino cheese is likely to be well tolerated by most with lactose intolerance, although please note that this dish is not dairy free). Also, this dish is gluten free, as it does not contain flour (often found in gravies, creamed spinach and creamy sauces)!
Ingredients (serves 6):
16 C spinach (raw)
1/2 medium onion, diced
1 clove garlic, minced
1 tsp butter (I like Kerrygold grass-fed butter)
2 Tbsp olive oil
1/2 C plain Greek yogurt (I recommend 0% fat if you need to limit fat intake, otherwise 2% or whole milk yogurt works well, too)
1/4 C low fat (1%) or reduced fat (2%) 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 or cheesecloth to remove as much water as you can. Set aside.
Whisk together milk and yogurt in a medium-sized bowl 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!
Nutritional Analysis Per Serving (1 serving is approximately 1/2 C creamed spinach)
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
*Nutritional analysis uses 0% fat Greek yogurt and low fat (1%) milk
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