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Creamed Spinach with Salmon

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Creamed Spinach with Salmon

The meal is full of healthy fats and on-hand pantry ingredients.

Ingredients

Servings  4   Serving Size   1 1/4 cups

  • 1 cup uncooked brown rice OR
  • 1 cup uncooked farro
  • 10 ounces frozen chopped spinach
  • 2 tablespoons light tub margarine
  • 2 tablespoons all-purpose flour
  • 1/2 cup fat-free dry milk powder plus 2 cups water OR
  • 2 cups fat-free milk
  • 1/4 teaspoon pepper
  • 1/8 teaspoon ground nutmeg
  • 2 5-ounce cans boneless, skinless salmon in water (lowest sodium available), drained and flaked

Directions

Tip: Click on step to mark as complete.

  1. Prepare the rice using the package directions, omitting the salt and margarine.
  2. Cook the spinach using the package directions. Drain well. Let cool slightly.
  3. In a large saucepan, melt the margarine over medium-low heat. Remove from the heat.
  4. Whisk in the flour. Return to the heat. Cook for 30 seconds.
  5. In a small bowl, whisk together the dry milk powder and water until well blended.
  6. Whisk in the milk mixture, pepper, and nutmeg.
  7. Increase the heat to medium. Cook for 5 minutes, whisking occasionally.
  8. Stir in the salmon and spinach. Cook for 2 minutes.
  9. Serve over the rice.

Nutrition Facts

Creamed Spinach with Salmon

CaloriesCalories

371 Per Serving

ProteinProtein

24g Per Serving

FiberFiber

4g Per Serving

Cost Per ServingCost Per Serving

$1.95

Nutrition Facts

Calories 371
Total Fat 8.5 g
Saturated Fat 1.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 2.5 g
Monounsaturated Fat 3.0 g
Cholesterol 41 mg
Sodium 211 mg
Total Carbohydrate 50 g
Dietary Fiber 4 g
Sugars 5 g
Protein 24 g

Dietary Exchanges
3 starch, 1 vegetable, 2 lean meat

 

The meal is full of healthy fats and on-hand pantry ingredients.

Nutrition Facts

Creamed Spinach with Salmon

CaloriesCalories

371 Per Serving

ProteinProtein

24g Per Serving

FiberFiber

4g Per Serving

Cost Per ServingCost Per Serving

$1.95
×
Calories 371
Total Fat 8.5 g
Saturated Fat 1.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 2.5 g
Monounsaturated Fat 3.0 g
Cholesterol 41 mg
Sodium 211 mg
Total Carbohydrate 50 g
Dietary Fiber 4 g
Sugars 5 g
Protein 24 g

Dietary Exchanges
3 starch, 1 vegetable, 2 lean meat

Ingredients

Servings  4   Serving Size   1 1/4 cups

  • 1 cup uncooked brown rice OR
  • 1 cup uncooked farro
  • 10 ounces frozen chopped spinach
  • 2 tablespoons light tub margarine
  • 2 tablespoons all-purpose flour
  • 1/2 cup fat-free dry milk powder plus 2 cups water OR
  • 2 cups fat-free milk
  • 1/4 teaspoon pepper
  • 1/8 teaspoon ground nutmeg
  • 2 5-ounce cans boneless, skinless salmon in water (lowest sodium available), drained and flaked

Directions

Tip: Click on step to mark as complete.

  1. Prepare the rice using the package directions, omitting the salt and margarine.
  2. Cook the spinach using the package directions. Drain well. Let cool slightly.
  3. In a large saucepan, melt the margarine over medium-low heat. Remove from the heat.
  4. Whisk in the flour. Return to the heat. Cook for 30 seconds.
  5. In a small bowl, whisk together the dry milk powder and water until well blended.
  6. Whisk in the milk mixture, pepper, and nutmeg.
  7. Increase the heat to medium. Cook for 5 minutes, whisking occasionally.
  8. Stir in the salmon and spinach. Cook for 2 minutes.
  9. Serve over the rice.
 

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