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Healthy Spinach Artichoke Dip

Prepared by: Susan Mills-Gray,
Nutrition Specialist,

University of Missouri Extension

March 16, 2014

 

Yield: Makes 5 cups, a serving is cup (20 servings)

 

Ingredients

  • 2 (14 oz) cans artichoke hearts, drained and coarsely chopped
  • 1 (10 oz) package frozen spinach, thawed, drained and squeezed dry
  • 1 cup shredded part-skim mozzarella cheese
  • 1/4 cup grated Parmesan cheese
  • 1 cup low-fat Greek yogurt
  • 1 (8 oz) block 1/3-less-fat cream cheese, softened and cut in 1/2" cubes
  • 1 (8 oz) block fat-free cream cheese, softened and cut in 1/2" cubes
  • 4 cloves garlic, minced (1 tablespoon)
  • 1/2 teaspoon crushed red pepper flakes
  • 1/2 teaspoon ground black pepper

 

Preparation

 

SLOW COOKER METHOD: Coat the slow cooker with cooking spray. Add all ingredients. Stir to combine, cover and cook until heated through. 1-1/2 to 2 hours on high, 3 to 4 hours on low. Recipe may be doubled.

 

OVEN METHOD: Preheat oven to 350 degrees. Set aside half of mozzarella and Parmesan cheeses. In a large bowl, stir together all remaining ingredients. Spoon mixture into 1-1/2 to 2 quart baking dish sprayed with non fat pan spray. Sprinkle top with remaining cheeses. Bake uncovered for 25-30 minutes or until bubbly and golden.

 

TO SERVE: Sprinkle cooked dip with diced red pepper, if desired. Serve warm with crackers, tortilla chips, pita chips, crostini, or raw veggies.

 

Nutrition information per 1/4 cup serving

Calories: 72.2

Fat: 2.9g
Carbohydrates: 6.4g
Protein: 5.4g

Fiber: 1.9g

 

 

Source: Kitchendaily.com

 

 

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Funded in part by USDA SNAP.

Running out of money for food? Contact your local food stamp office or go online to hthttp://dss.mo.gov/fsd/fstamp/. For more information, call MU Extension's Show-Me Nutrition line at 1-888-515-0016.p>

 


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Last update: Sunday, March 02, 2014