Thick and Creamy Artichoke-Spinach Dip, with Big Pretzels
Preparation Time: 15 minutes
Cooking Time: 20 minutes
Servings: 8 Makes about 3 cups dip
Calories: 163 per serving
Percent from Fat: 19%
Food as MedicineSM Ingredient: Artichoke
Food as MedicineSM TipArtichoke extract stimulates the natural bile flow, which can prevent gallstones. Artichoke leaves contain silymarin, a powerful antioxidant good for the liver.
Culinary Taste TipAn artichoke should be heavy for its size and the leaves should be firm and tightly closed.
Culinary Technique TipKeep fresh cut artichokes in 4 cups of water and the juice of one lemon to prevent browning.
Ingredients1 (14½ oz.) can quartered or whole artichoke hearts in water, drained
1 (10 oz.) pkg. frozen chopped spinach, thawed, squeezed dry
1 (7 oz.) tub 2% fat Greek style yogurt, such as Fage or Trader Joe's
¾ cup shredded Parmigiano-Reggiano cheese, divided
2 tablespoons light sour cream
1/8 teaspoon each: salt, freshly ground black pepper and freshly ground nutmeg
2 cups baby carrots or large carrot chips (packaged in the produce section, such as Bolthouse brand)
1 head Belgian endive, end trimmed, separated into leaves
16 pretzel rods
PreparationHeat oven to 400 degrees F. Finely chop the artichoke hearts and place them in a medium bowl. Add spinach, yogurt, ½ cup of the cheese, sour cream, pepper and nutmeg.
Mix well and spread into a 9-inch pie plate or quiche dish. Sprinkle remaining ¼ cup cheese over dip and bake 20 minutes or until heated through. Serve warm or at room temperature with carrots, endive leaves and pretzels for dipping.
SubstitutionsBaked pita chips or Kashi crackers may replace the pretzel rods if you prefer.
Nutritional AnalysisTotal fat (g): 3
Fat calories (kc): 32
Cholesterol (mg): 8
Trans fatty acids (g): 0
Saturated fat (g): 2
Polyunsaturated fat (g): 0
Monounsaturated fat (g): 1
Fiber (g): 2.5
Carbohydrates (g): 24
Sugar (g): 4
Protein (g): 10
Sodium (mg): 580
Calcium (mg): 160
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