Classic Creamed Spinach image

Vitamins A, C, and K, B vitamins, folate, and calcium enhance your baby’s cell, brain, nervous system, and bone development, plus it offers you calcium.

SERVES 3; MAKES ABOUT 1½ CUPS

FEELING like you need some healthy comfort food? This creamed spinach is going to make you happy. Filled with vitamins and minerals, it’s delicious and nutritious. Leftovers keep refrigerated for three days.

1 (10-ounce) package frozen chopped spinach, cooked and drained, or 1 (10- or 12-ounce) package fresh baby spinach

2 tablespoons unsalted butter

¼ cup chopped onion (preferably a sweet onion, such as Vidalia)

2 tablespoons all-purpose flour

½ cup whole milk

½ cup shredded Monterey Jack cheese or an easy melting cheese

Salt and freshly ground black pepper

• If using fresh spinach, place about 2 cups of water in a large saucepan, add a pinch of salt, and bring to a boil. Add the spinach and cook for about 3 minutes, or just until wilted. Drain and cool, then squeeze dry, coarsely chop, and set aside.

• Melt the butter in a large saucepan (you can use the same saucepan used to cook the fresh spinach) over medium-high heat. Add the onion and sauté for 3 minutes, or until lightly browned. Add the flour and continue to sauté for 30 seconds, then add the milk, stirring constantly, and cook, stirring, until smooth and slightly thickened, 1 to 3 minutes. Add the spinach and cheese and stir to heat through. Season, then serve immediately.

Meal ideas

• Protein, such as meat, poultry, seafood, eggs, dairy, or plant-based (Make It Again Meat Loaf, here)

• Whole grain or starch

• Reduced-fat milk or yogurt

• Fresh fruit

Meal ideas and tips for diabetes

• Protein, such as meat, poultry, seafood, eggs, dairy, or plant-based (above)

• Whole grain or starch, 1 CARB

• Reduced-fat milk or unsweetened reduced-fat yogurt, 1 CARB

½ cup creamed spinach: Calories: 209 cals; Protein: 9 g; Carbohydrates: 11 g; Fat: 15 g; Fiber: 2 g; Sodium: 207 mg; Vitamin A: 9,309 IU; Vitamin C: 28 mg; Vitamin K: 458 mcg; Riboflavin: 0.4 mg; Folate: 201 mcg; Calcium: 286 mg; Magnesium: 86 mg; Manganese: 1 mg; 1 CARB