A quick search of what’s in season in November will yield an abundant list of produce that’s ripe for the picking. Think broccoli and Brussels sprouts, carrots and cranberries, kiwi and kumquat, rutabaga and winter squash. And let’s not forget the veggie that often gets overlooked while roaming through the produce aisle: Artichokes.
Artichokes are full of good-for-you vitamins and minerals including vitamins C and K, folate, magnesium, potassium and manganese. Like many other vegetables, artichokes are also loaded with fiber – nearly 10 grams in one medium choke! And they also contain between 3 and 4 grams of protein each and less than 1 gram of fat. All of these components help make artichokes a satisfying yet healthful indulgence.
Artichokes, spinach and Parmesan cheese play star ingredients in this guilt-free spinach and artichoke dip. It’s much lighter than what you’ll find in most restaurants yet just as flavorful. And thanks to lightened up ingredients like non-fat Greek yogurt and reduced fat cream cheese, we were able to get the fat and calorie count way down.
Healthy Spinach and Artichoke Dip
yields ~ 6 quarter cup servings
1 cup (8 ounces) 1/3 fat cream cheese
1/2 cup low-fat plain Greek yogurt
1 heaping cup grated Parmesan cheese, plus more for topping
1 10 ounce package frozen spinach, thawed and drained
1/2 cup fresh or canned artichoke hearts
1/4 teaspoon ea. salt and pepper (optional)
1/2 teaspoon garlic powder
Method | Preheat oven to 375 degrees. In a bowl (or food processor) combine artichoke hearts, spinach, cream cheese, Greek yogurt, Parmesan, salt, pepper, and garlic powder. Stir until smooth. Transfer mixture into a lightly greased 8-inch glass square baking dish or 9-inch glass pie dish. Sprinkle the top with additional Parmesan cheese (optional) and bake for 23-27 minutes or until heated through and the edges are golden brown (overcooking will yield a dry dip). Serve with veggies, bread or pita chips. Will keep covered in the fridge for several days.
Note: If you prefer a finer consistency, combine ingredients in a food processor.
This recipes yields 6 healthy quarter cup servings, each containing approximately 232 calories, 15 g fat, 9 g saturated fat, 52 mg sodium, 9 g carbohydrates, 2.5 g fiber, 4 g sugar, and 16 g protein.
This dip would make a great one to serve at holiday gatherings over conversation and beverages. Or, it could even be a lovely snack in the afternoon with some tea and crackers. Enjoy!
recipe and photos by Dana Shultz
November 11th, 2012