Wednesday, October 30, 2013

Recipe Refresh: Spinach Artichoke Dip


Thanksgiving is coming, which means we dust off some of our favorite comfort foods. Of course there are all the traditional meal dishes, sides, and desserts, but there are also the pre-dinner foods that inevitably make a showing.

When I think of one of my favorite appetizers, a nice, creamy spinach-artichoke dip always comes to mind. While the traditional version of this decadent dip is often made with mayonnaise, butter, lots of cheese, and filled with fat and calories, this skimmed-down version is much healthier. With the addition of flavorful ingredients such as feta, hot sauce, and Worcestershire sauce, though, this refresh will still satisfy!


Spinach Artichoke Dip
16 SERVINGS 
PREP: 15 minutes           COOK: 20-25 minutes            READY IN: 35-40 minutes


  SIMPLE         HEALTHY      YUM
pic name       pic name      pic name

INGREDIENTS


  • 2 tablespoons olive oil
  • 1 red onion, diced
  • 1 garlic clove, minced
  • 1 10-oz box of chopped frozen spinach, thawed and squeezed of excess moisture
  • 1 10-oz can artichoke hearts, drained and chopped
  • 2 teaspoons Worcestershire sauce
  • 1-2 dashes of hot sauce (e.g. Tabasco)
  • 1/2 cup crumbled feta cheese
  • 1/2 cup fat free Greek yogurt or low-fat sour cream
  • salt and pepper 
  • 3 tablespoons grated Parmesan cheese

DIRECTIONS


  1.  Preheat the oven to 375ºF. 
  2. Heat the olive oil in a medium-sized skillet and add the onion, cooking until translucent. Add the garlic, spinach, artichoke, Worcestershire sauce, and hot sauce. Stir together about one minute, until heated through. 
  3. Remove from heat and stir in the feta and yogurt, and season to taste with salt and pepper. 
  4. Spread the mixture into an 8x8 (approximately) baking dish coated with cooking spray. Sprinkle with Parmesan. 
  5. Bake 20-25 minutes, until the cheese is melted and the mixture is hot and bubbling.
  6. Serve hot with sourdough baguette slices or crackers. 

NUTRITION FACTS



    1/4 cup serving of dip    53 calories   3.2 g fat   3.9 g carbs    2.9 g protein    .9 g sugar   


Original RecipeRefresh Recipe
2 tablespoons butter,                          
4 ounces cream cheese,  
2 1/4 total cups cheese 
2 tablespoons olive oil,                              
4 ounces (1/2 cup) Greek yogurt,
less than 3/4 cup cheese
In 1/4 cup:
106 calories
7 g fat (5 g saturated)
302 mg sodium
In 1/4 cup:
53 calories
3.2 g fat (1.2 saturated)
107 mg sodium

Enjoy!
Recipe adapted from Latin D'Lite cookbook by Ingrid Hoffmann.

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