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Artichoke Spinach Dip – Lite

Meal: 51 cal Protein: 1 g Carbs: 3 g Fat: 4 g

Traditional spinach artichoke dip is not a healthy starter. A typical order has about 1,600 calories, 100 grams of fat, and 2,500 milligrams of sodium. The trouble is the cream base, which is loaded with saturated fat. This version is lightened by changing the ratio of vegetables to cream and cheese. Plus, we’ve created a combo of mayo and mustard to cut the calories even further. But you’ll notice that we haven’t given up on flavor at all – the mustard gives this dip a nice bite and it’s enhanced further with all the fresh herbs and dried spices.

The secondary issue with this dip is how it’s eaten. Even if we create a lightened version of the dip, we still have the problem the bread bowl or tray of crackers creates. Here are some much lighter serving options. And note, with the new veggie to cream ratio in this dip – it makes an excellent side dish to many different meals.

Artichoke Spinach Dip - Lite

Artichoke Spinach Dip - Lite

Serving size 2 Tbsp  51 cal Protein: 1 g Carbs: 3 g Fat: 4 g

Ingredients

  • 12 oz Frozen Spinach or Kale, defrosted & drained
  • 14 oz Canned Artichoke Hearts , drained
  • 1 bunch Parsley , chopped
  • 1 Shallots , chopped
  • ½ C Mayo
  • ½ C Dijon Mustard
  • 1-2 Tbsp Garlic
  • 1 Tbsp Oregano
  • 1 Tsp Smoked Paprika or Cayenne Pepper
  • Sea Salt & Pepper
  • 2 oz Parmigiano-Reggiano Cheese , shredded

Directions

  1. Mix all ingredients except cheese in blender/food processor.
  2. Pulse into mostly smooth, but nut pureed.
  3. Spread in baking dish and top with cheese and a sprinkle of oregano and smoked paprika.

  • As a dip – to keep calories light, use Raw Veggies (daikon radish, carrots, celery, etc), Roasted Veggies (cauliflower, broccoli, etc), OR Veggie Chips (Beets are my absolute favorite) – mandolin slice, drizzle EVOO plus Sea Salt & Pepper, and bake at 425F until crispy.
  • In Baked Potatoes (instead of sour cream and butter).
  • As a base for protein on a plate – consider reducing the amount mayo (tofu mayo) in the mix, heavier concentration of greens and artichoke hearts.
Sandy
To see video of this
and other recipes:
Artichoke Spinach Dip x2
  • Hurdle 8: Sauces & Spreads
  • Hurdle 4: Snacks
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