Ingredients
1 lb. frozen spinach, chopped ($1.27)
4 Tbsp butter ($0.20)
1 Tbsp minced garlic ($0.25)
1/4 cup all-purpose flour
2 cups whole milk
1/4 cup grated parmesan
salt and pepper to taste
1/8 tsp nutmeg
Instructions
Melt the butter in a large skillet with the minced garlic over medium/high heat. Once it is melted and sizzling, whisk in the all-purpose flour. Continue to cook and whisk for 2 minutes (to cook out the floury taste). The flour should not turn brown during this step. If it begins to, lower the heat slightly.
Whisk in the 2 cups of milk until all of the flour/butter clumps have dissolved. Let the liquid come up to a simmer while whisking. This sauce should thicken quickly once it simmers. Once it is thickened, you can add the parmesan cheese. Whisk it in until it is melted and thoroughly incorporated.
After adding the parmesan, stir in the frozen spinach (I didn’t even bother thawing or draining). Keep stirring until the mixture is heated through (5-7 minutes).
Season the mixture with salt, freshly cracked black pepper and ground nutmeg. Enjoy!
Key Points About Ingredients:
- Frozen spinach works perfectly here — no thawing or draining needed, saving time and effort without sacrificing flavor or texture.
- Whisking flour into butter for a full 2 minutes before adding milk is essential to cook out the raw floury taste and build a smooth, lump-free sauce.
- Whole milk creates a richer, creamier sauce than lower-fat alternatives — avoid substituting skim milk or the sauce may be too thin.
- Fresh-grated parmesan melts more smoothly than pre-shredded, which can contain anti-caking agents that make sauces grainy.
- A pinch of nutmeg is the secret ingredient in classic creamed spinach — it enhances the savory depth without being identifiable as nutmeg.
- Garlic is cooked directly in the butter before the roux is built, infusing every layer of the sauce with mellow, aromatic flavor.
Key Nutritional Insights:
- Spinach is one of the most nutrient-dense vegetables available, delivering exceptional amounts of vitamin K, vitamin A, iron, and folate per serving.
- Whole milk and butter provide fat-soluble vitamins A, D, E, and K, which actually help your body absorb the nutrients from the spinach more effectively.
- Parmesan cheese adds a meaningful boost of calcium, phosphorus, and protein while also contributing savory umami flavor that reduces the need for extra salt.
- Each serving provides a solid dose of dietary fiber from the spinach, supporting digestive health alongside its impressive mineral content.
- This dish is naturally gluten-containing due to the all-purpose flour roux — those with gluten sensitivities can substitute a 1:1 gluten-free flour blend.
Nutrition Facts
- Serving Size1
- Amount per serving
- Calories290
- Standard DV% Daily Value*
- Total Fat18 g72 g25%
- Saturated Fat11 g20 g55%
- Trans Fat0 g
- Polyunsaturated Fat1 g
- Monounsaturated Fat5 g
- Cholesterol50 mg300 mg16.67%
- Sodium420 mg2300 mg18.26%
- Total Carbohydrate21 g275 g7.64%
- Dietary Fiber3 g28 g10.71%
- Total Sugars8 g
- Added Sugars0 g50 g0%
- Sugar Alcohal0 g
- Protein12 g50 g24%
- Vitamin D (Cholecalciferol)54 mcg20 mcg270%
- Calcium370 mg1300 mg28.46%
- Iron3 mg18 mg16.67%
- Potassium620 mg4700 mg13.19%
- Vitamin A9200 mcg900 mcg1022.22%
- Vitamin C (Ascorbic Acid)18 mg90 mg20%
- Vitamin E (Tocopherol)2 mg15 mg13.33%
- Vitamin K410 mcg120 mcg341.67%
- Vitamin B1 (Thiamin)0.15 mg1.2 mg12.5%
- Vitamin B2 (Riboflavin)0.35 mg1.3 mg26.92%
- Vitamin B3 (Niacin)1.2 mg16 mg7.5%
- Vitamin B6 (Pyridoxine)0.25 mg1.7 mg14.71%
- Folate130 mcg400 mcg32.5%
- Vitamin B12 (Cobalamine)0.7 mcg2.4 mcg29.17%
- Biotin4 mcg30 mcg13.33%
- Vitamin B5 (Pantothenic acid)0.7 mg5 mg14%
- Choline60 mg550 mg10.91%
- Phosphorus280 mg1250 mg22.4%
- Iodine38 mcg150 mcg25.33%
- Magnesium80 mg420 mg19.05%
- Zinc1.4 mg11 mg12.73%
- Selenium10 mcg55 mcg18.18%
- Copper0.18 mg0.9 mg20%
- Manganese1.2 mg2.3 mg52.17%
- Chromium2 mcg35 mcg5.71%
- Molybdenum12 mcg45 mcg26.67%
- Chloride180 mg2300 mg7.83%
