Spinach and artichoke dip sounds like it should be a virtuous treat. Trouble is, it’s usually more mayonnaise and cheese than vegetables. So we decided to see if we could come up with a healthier version.
First, we nixed the mayonnaise. For a great creamy texture that could be heated, we substituted Greek-style yogurt blended with low-fat cream cheese (Neufchatel) enhanced with lemon zest and herbs.
Next up, dealing with the cheese. Often there also is a pile of cheese or breadcrumbs (or both) on the top. We found that crushed and seasoned whole-grain crackers worked well.
Lastly‚ we upped the amount of spinach and artichokes. We used canned artichokes packed in water, but not in oil. Frozen artichokes can also be used.
LIGHT SPINACH ARTICHOKE DIP
1 ounce whole-grain crackers, crushed
1/4 teaspoon garlic powder
1/4 teaspoon onion powder
3 tablespoons grated Parmesan cheese
6 ounces plain nonfat Greek yogurt
4 ounces low-fat cream cheese (Neufchatel)
1 teaspoon fresh lemon zest
2 teaspoons minced fresh oregano
2 teaspoons minced fresh mint
1/2 teaspoon salt (or to taste)
1/2 teaspoon ground black pepper
1 tablespoon olive oil
1 small yellow onion, diced
1 clove garlic, minced
15-ounces fresh baby spinach
14-ounce can artichoke hearts, lightly chopped
Heat oven to 400 degrees. Coat casserole with cooking spray. In a bowl, combine the cracker crumbs, garlic powder, onion powder and Parmesan. In a food processor, combine yogurt, cream cheese, lemon zest, oregano, mint, salt and pepper. Pulse until smooth. Heat oil in a skillet, add onion and garlic and saute until soft. Add the spinach and cook until soft and any liquid has evaporated. Remove from heat and stir in artichokes and yogurt mixture. Spoon into the prepared dish.
Sprinkle the cracker crumb mixture over the dip and bake for 15 to 20 minutes, or until hot. Serve warm. Makes about eight servings.
Nutrition information: 120 calories; 5 g fat; 10 mg cholesterol; 6 g protein; 3 g fiber; 560 mg sodium