Are you tired of bland, boring vegetable sides that leave you unsatisfied? Prepare to be amazed by our Low Fat Creamed Greens and Onions - a revolutionary dish that proves healthy eating can be incredibly delicious! This quick and easy recipe transforms ordinary greens into a luxurious, creamy side dish that will have everyone at the table asking for seconds, without the guilt of traditional heavy cream-based recipes.
Prep Time: 5 mins
Cook Time: 15 mins
Total Time: 20 mins
Cuisine: American
Serves: 4 servings
Ingredients
- 4 cups mixed greens (spinach, kale, etc.)
- 1/2 cup onion, sliced
- 1/2 cup low-fat milk
- 1 tbsp flour
- 1/2 tsp garlic powder
- Salt and pepper to taste
Instructions
- Wash the mixed greens thoroughly under cold running water, then pat dry with clean kitchen towels or paper towels to remove excess moisture.
- Slice the onions thinly and set aside in a separate preparation bowl.
- In a medium saucepan, heat a small amount of non-stick cooking spray or minimal olive oil over medium heat.
- Sauté the sliced onions until they become translucent and slightly golden, approximately 3-4 minutes, stirring occasionally to prevent burning.
- Sprinkle flour over the onions and stir quickly to create a light roux, cooking for about 1 minute to remove the raw flour taste.
- Gradually pour in the low-fat milk, whisking continuously to prevent lumps and create a smooth sauce.
- Add garlic powder, salt, and pepper to the sauce, stirring to incorporate the seasonings evenly.
- Add the prepared mixed greens to the sauce, stirring gently to coat and wilt the greens.
- Reduce heat to low and simmer for 4-5 minutes, allowing the greens to become tender and the sauce to thicken slightly.
- Taste and adjust seasonings as needed, ensuring the greens are cooked but still vibrant and not overdone.
- Remove from heat and serve immediately as a side dish, ensuring even distribution of the creamy sauce over the greens.
Tips
- Choose Fresh Greens: Select a mix of vibrant, crisp greens like spinach and kale for maximum nutrition and flavor.
- Moisture Management: Thoroughly dry your greens after washing to prevent a watery sauce and ensure the perfect creamy texture.
- Roux Technique: Take your time when creating the roux - this is the secret to a smooth, lump-free sauce.
- Low and Slow: Simmer the greens gently to preserve their color and prevent overcooking.
- Season Gradually: Add seasonings in stages and taste as you go to create a perfectly balanced flavor profile.
- Serving Tip: Serve immediately while the sauce is hot and creamy for the best texture and taste experience.
Nutrition Facts
Calories: 60kcal
Carbohydrates: 8g
Protein: 3g
Fat: g
Saturated Fat: g
Cholesterol: 5mg
