Tag Archives: Spinach

Snackage: Spinach & Artichoke Dip

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Hello People!

Yum, yum, yum & yum! This is all you will say when you try this recipe. It is one of my favorites. It’s up there with my delicious Hummus recipe as “Wow! This is amazing!” I hope you can try it out. It can not only be used as the classic dip with crackers and/or vegetables, but it can also be used as a vegetarian filling for wraps or sandwiches. You could have it with eggs, or even stirred into some other type of sautéed vegetable you are having for dinner. Or how about mixed into your favorite type of pasta? Go crazy with it because it is delicious! I can’t get over how low calorie it is too.

Note: This serves 20; I often change up the cheese on top depending on mood; I highly suggest the use of organic products when it comes to dairy; and grate your own cheeses for optimum flavor, especially parmesan.

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Spinach & Artichoke Dip

  • Non-Stick Cooking Spray or 2 tsp. Olive Oil
  • 1/2 cup finely chopped  White or Brown Onion
  • 2, 10-oz packages of Frozen Spinach, thawed, drained and squeezed dry; chopped
  • 1, 8-oz package of Non-Fat Cream Cheese
  • 1, 8-oz carton of Light Sour Cream
  • 3/4 cup grated Parmesan Cheese
  • 1, 14-oz can Artichoke Hearts, drained and chopped
  • pinch of Red Pepper flakes to taste
  • Salt & Pepper to taste
  • 1 cup Reduced Fat Jack Cheese, shredded

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  1. Lightly coat a skillet with cooking spray or olive oil. Cook and stir onion over medium heat until translucent, about 5 minutes.
  2. Add spinach; cook until thoroughly heated, 2 minutes.
  3. Reduce heat and add cream cheese.  Stir until melted and smooth.
  4. Stir in sour cream, parmesan cheese and artichokes; heat through another 2 minutes.
  5. Remove from heat and season with peppers and salt to taste.
  6. Dump mixture into a microwave safe dish and top with grated jack cheese and heat until cheese melts.

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Recipe from: Shape Magazine, June 2000 created by Evelyn Tribole, M.S., R.D., a nutritionist in Irvine, CA

Total Calories for Whole Recipe: 1,506

Per Serving: (4 Tablespoons or 1/4 cup) cals 75, 38% fat (3.1 g; 2.2 saturated), 25% carbs (20 g), 8 g fiber