Discover how delicious healthy food can taste!
Superbowl parties are not known for healthy snack food, but lots of healthy foods, such as crudités and popcorn, make perfect Superbowl fare. This easy dip is a winner for both taste and nutrition. The base of the creamy dip is artichokes, which provide fiber, Vitamin C, folate, and magnesium. Low-fat cottage cheese replaces much of the mayonnaise used in traditional recipes. Serve with Whole-Wheat Pita Crisps (see recipe below) or whole-grain crackers. Snack healthfully while cheering on your favorite team!
WARM SPINACH & ARTICHOKE DIP
3 tsp olive oil, divided
1 cup chopped onion (1 medium)
2 cloves garlic, minced
1/8 tsp crushed red pepper flakes
6 cups baby or mature spinach, stems trimmed, washed and dried
1 (14-oz) can artichoke hearts, drained and rinsed
¾ cup 1% low-fat cottage cheese
2 Tbsp low-fat mayonnaise
2 tsp Dijon mustard
¼ tsp salt
Black pepper to taste
1/2 cup grated Parmesan cheese
INGREDIENTS
1. Preheat oven to 400˚F. Coat a 4-cup baking dish with cooking spray. Alternatively use several smaller baking dishes, such as onion soup crocks, to hold 3 cups of dip total.
2. Heat 2 tsp oil in a large skillet over medium-high heat. Add onion; cook, stirring often, until softened and just starting to turn golden, 2 to 4 minutes. Add spinach (with just the water clinging to the leaves after washing) and garlic; cook, stirring until spinach has wilted, 1 to 2 minutes. Remove from heat.
3. Place artichokes, cottage cheese, mayonnaise, mustard, salt and black pepper in a food processor; process until smooth. Add spinach mixture and Parmesan; pulse just until blended. Scrape artichoke mixture into prepared baking dish. (The dip will keep, covered, in the refrigerator for up to 2 days.)
Bake, uncovered, until heated though, 25 to 35 minutes. Drizzle remaining 1 tsp oil over top. Serve hot.
Yield: 12 (1/4-cup) servings.
Per serving: Calories: 90. Total fat: 4.5 grams. Saturated fat: 1.5 grams. Cholesterol: 5 milligrams. Sodium: 370 milligrams. Carbohydrates: 7 grams: Fiber: 1 gram. Protein: 5 grams.
PREPARATION
Whole-Wheat Pita Crisps: Cut each of 4 (6 or 7-inch) whole-wheat pita breads into 6 triangles. Separate each triangle into 2 halves at the fold. Arrange, rough side up, on 2 large baking sheets that have rims. Spritz pitas lightly with olive oil cooking spray. Bake at 400ºF until crisp, 5 to 8 minutes. Makes 48 pita crisps. 15 calories, 0 grams fat and 0 grams fiber per pita crisp.hole-Wheat Pita Crisps:
Recipe by Patsy Jamieson
Originally published in Tufts University Health & Nutrition Letter
