Cancer Nutrition Consortium

Creamed Spinach

A healthy version of a steakhouse classic. The texture of the dish creates a favorable mouth feel.

Serves 4.


  • 2 tbsp Olive Oil
  • 1 Shallot Minced
  • 1 Garlic Clove Minced
  • 2 tbsp Flour
  • 1 1/2 cups Low Fat Milk
  • 10 oz Boxed Frozen Spinach 2 Boxes; Thawed; Drained
  • 1/4 cup Parmesan Cheese Grated
  • 1/4 cup Low Fat Cream Cheese
  • Salt To Taste
  • Pepper To Taste


  1. Heat oil in large sauté pan and cook shallot and garlic until softened. About 3 minutes.
  2. Sprinkle flour over mixture and cook until golden brown.
  3. Whisk in milk and cook until thick and bubbly.
  4. Turn heat to low and stir in both cheeses until all are incorporated.
  5. Gently fold in spinach and heat until warmed.
  6. Season with salt and pepper.

Nutrition Info

Calories: 190

Total Fat: 11g

Saturated Fat: 3.2g

Sodium: 302mg

Potassium: 545mg

Total Carbohydrate: 15g

Dietary Fiber: 4g

Protein: 10g

Posted on: February 10, 2015

By: Chef John Rico Griffone

Rico Griffone is a graduate of the Culinary Institute of America and has worked as a consultant for the Culinary Institute’s “Menu for Healthy Kids” Research Program.