Spinach and artichoke dip sounds like it should be a virtuous treat. After all, it’s loaded with vegetables.
Trouble is, it’s usually more mayonnaise and cheese than spinach and artichoke. So we decided to see if we could come up with a version that isn’t so out of sync with healthy eating.
First order of business was to nix the mayonnaise. But, of course, we wanted something that had a great creamy texture and that could be heated. Greek style yogurt blended with low-fat cream cheese (Neufchatel) worked beautifully.
Next up, dealing with the cheese. We handled the inner gooey-ness with the aforementioned cream cheese. But often there also is a pile of cheese or bread crumbs (or both) on the top. After it’s broiled, we wanted that textural contrast and the toastiness that comes with it.
We found that crushed and seasoned whole-grain crackers worked well. Just note that different varieties of crackers can have widely varying nutrition. So be sure to read the labels carefully to select a whole-grain cracker with modest amounts of fat and calories. Aim for around 100 to 120 calories and 4 grams of fat per serving. You’ll also want about 3 to 4 grams each of protein and fiber.
Lastly was upping the amount of spinach and artichoke. We went with canned artichokes for ease. They also are available frozen. Either way, be sure to get the variety in water, not oil. Fresh baby spinach got a quick sauté with onion and garlic before being added. Serve the warm dip with whole-wheat pita chips, baked tortilla chips or veggie sticks.
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Spinach and Artichoke Dip
Hands on: 20 minutes Total time: 30 minutes Serves: 8
1 ounce (1 serving) whole-grain crackers, crushed
1/4 teaspoon garlic powder
1/4 teaspoon onion powder
2 tablespoons grated Parmesan cheese
6 ounces plain nonfat Greek yogurt
4 ounces low-fat cream cheese (Neufchatel)
1 teaspoon lemon zest
2 teaspoons minced fresh oregano
2 teaspoons minced fresh mint
1/2 teaspoon salt
1/2 teaspoon ground black pepper
1 tablespoon olive oil
1 small yellow onion, diced
1 clove garlic, minced
1 (5-ounce) package fresh baby spinach
1 (14-ounce) can artichoke hearts in water, lightly chopped
Preheat oven to 400 degrees. Coat a small casserole or gratin dish with cooking spray.
In a small bowl, combine the cracker crumbs, garlic powder, onion powder and Parmesan. Set aside.
In a food processor, combine the yogurt, cream cheese, lemon zest, oregano, mint, salt and pepper. Pulse until smooth.
In a large skillet over medium-high, heat the oil. Add the onion and garlic and sauté until soft, about 5 minutes. Add spinach and cook until soft and any liquid has evaporated, about another 5 minutes. Remove from the heat and stir in the artichokes and the yogurt mixture. Spoon into the prepared dish.
Sprinkle the cracker crumb mixture over the dip and bake for 10 to 15 minutes, or until hot. Serve warm.
Per serving: 120 calories (percent of calories from fat, 37), 6 grams protein, 14 grams carbohydrates, 3 grams fiber, 5 grams fat (2 grams saturated), 10 milligrams cholesterol, 560 milligrams sodium.
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