Browse Recipe Categories or

Creamed Spinach with Salmon

×

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.
 

91视频 recipes are developed or reviewed by nutrition experts and meet specific, science-based dietary guidelines and recipe criteria for a healthy dietary pattern.

Some recipes may be suitable for people who are managing diabetes, high blood pressure, heart disease and/or other conditions or seeking low-sodium, low-fat, low-sugar, low-cholesterol or low-calories recipes. However, this site and its services do not constitute medical advice, diagnosis or treatment. Always talk to your health care provider for diagnosis and treatment, including your specific dietary needs. If you have or suspect that you have a medical problem or condition, please contact a qualified health care provider.

Copyright is owned or held by the American Association, Inc. (AHA), except for recipes certified by the Heart-Check recipe certification program or otherwise indicated. All rights are reserved. Permission is granted, at no cost and without need for further request, to link to or share AHA-own recipes provided that no text, ingredients or directions are altered; no substitutions are made; and proper attribution is made to the 91视频. See full terms of use.