Spinach Artichoke Dip

FullSizeRender-3-300x291A flavorful dip leaves a lasting impression on guests during a season of potlucks and social gatherings. Spinach artichoke dip is a yummy classic. Most people who dislike artichokes, do enjoy spinach artichoke dip for its flavor and creaminess.
The holiday season is notorious for fattening and high-calorie foods. Additionally, the snacky aspect of dips makes them easy to overeat. This recipe is low-fat and high-protein thanks to the substitution of Greek yogurt and white beans, while being just as delicious.

 

 

Ingredients (Makes 3 cups of dip)

  • 4 cups spinach
  • Approx. 4 cups artichoke hearts (2 cans of artichoke hearts), chopped if large
  • 4oz. low-free cream cheese, soft
  • 1 can white beans
  • 1 medium jalapeno, finely diced
  • 1 cup, plain non-fat Greek yogurt
  • ½ cup, Parmesan cheese
  • 2 T. olive oil
  • 3 cloves garlic, minced
  • ½ yellow onion, chopped
  • 1 tsp. black pepper
  • 1 tsp. salt
  • 2 T. fresh basil

Directions

Pre-heat the oven to 350 degrees. Heat olive oil in a large pan, and sauté onions and garlic. Once the onion is translucent, add artichokes, jalapenos, and ½ tsp. salt.
Cook for approximately 5 minutes until the artichokes are soft. Add spinach, and cook until wilted. In a food processor, blend white beans and cream cheese until smooth.
Remove from processor to a medium sized bowl. Add Greek yogurt, Parmesan, spices, and ½ tsp. salt to the bowl as well. Mix in the artichokes and spinach, and pour into a casserole dish. Cover with foil, and bake for approximately 25 minutes. Uncover and broil for another 5-8 minutes until golden.

I loved how this recipe turned out. It hits the spot just like your favorite restaurant dip, while replacing some of the high-fat ingredient. With healthy twists on classic favorites, indulging during the holidays may be good for your health.
Good luck, and Happy Holidays!

 

MadeleineMadeleine Wirth
Madeleine is a junior Dietetics student at James Madison University. Her interests include community nutrition and sustainable food systems. She enjoys experimenting with whole foods and preservation techniques, as well as exploring ways to educate people on adequate nutrition. Madeleine also enjoys the outdoors, running, and swim coaching children in the summertime. She is actively involved with the Blue Ridge Area Food Bank and the JMU Student Government. After graduation from JMU, Madeleine hopes to pursue a dietetic internship, obtain the Registered Dietitian credential, and educate children and families on the affordability, accessibility and importance of fresh, whole foods.

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