What's not to love about fresh creamed spinach? This recipe is low-cal, low-fat, low-carb and low cholesterol, but high in taste! Plus spinach is packed with nutrients, like vitamins A and E, fiber and potassium.

Ingredients:

• 3 cups water
• 2 bags (10 ounces each) fresh spinach, washed, stemmed and chopped
• 2 teaspoons margarine
• 2 tablespoons all-purpose flour
• 1 cup fat-free (skim) milk
• 2 tablespoons grated Parmesan cheese
• 1/8 teaspoon white pepper
• Ground nutmeg

Directions:

1. Bring water to a boil. Add spinach. Reduce heat; simmer, covered, about 5 minutes or until spinach is wilted. Drain well; set aside.
2. Melt margarine in small saucepan over medium-low heat. Stir in flour; cook over medium-low heat 1 minute, stirring constantly. Using wire whisk, stir in milk. Bring to a boil. Cook, whisking constantly, 1 to 2 minutes or until mixture thickens. Stir in cheese and pepper.
3. Stir spinach into sauce; heat thoroughly. Spoon into serving bowl; sprinkle lightly with nutmeg. Garnish as desired. Makes 4 servings.

Nutrition per Serving:

(Serving size = about 1 cup spinach)

• Calories = 85
• Total fat = 2 g
• Saturated fat = 1 g
• Cholesterol = 5 mg
• Carbohydrate = 11 g
• Protein = 8 g
• Fiber = 11 g
• Sodium = 198 mg

Dietary Exchanges:

• Starch = 2
• Vegetable = 1
• Meat = 1
• Fat = ½

Source: www.diabeticcooking.com