{"id":81655,"date":"2012-11-11T08:00:36","date_gmt":"2012-11-11T13:00:36","guid":{"rendered":"https:\/\/www.dietsinreview.com\/diet_column\/?p=81655"},"modified":"2013-02-25T15:21:15","modified_gmt":"2013-02-25T20:21:15","slug":"spinach-and-artichoke-dip-without-the-guilt","status":"publish","type":"post","link":"https:\/\/dietsinreview.com\/diet_column\/11\/spinach-and-artichoke-dip-without-the-guilt\/","title":{"rendered":"Spinach and Artichoke Dip Without the Guilt"},"content":{"rendered":"

A quick search of what’s in season in November<\/a><\/strong>\u00a0will 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.<\/p>\n

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Artichokes<\/a><\/strong> are full of good-for-you vitamins and minerals including vitamins C and K, folate<\/a><\/strong>, 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.<\/p>\n

Artichokes, spinach<\/a><\/strong> 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\u00a0just<\/em> 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.<\/p>\n

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Healthy Spinach and Artichoke Dip<\/a>
\n<\/strong>yields ~ 6 quarter cup servings<\/p>\n

Ingredients
\n1 cup (8 ounces) 1\/3 fat cream cheese
\n1\/2 cup low-fat plain Greek yogurt
\n1 heaping cup grated Parmesan cheese, plus more for topping
\n1 10 ounce package frozen spinach, thawed and drained
\n1\/2 cup fresh or canned artichoke hearts
\n1\/4 teaspoon ea. salt and pepper (optional)
\n1\/2 teaspoon garlic powder<\/p>\n

Method | Preheat oven to 375 degrees.\u00a0In a bowl (or food processor) combine artichoke hearts, spinach, cream cheese, Greek yogurt, Parmesan, salt, pepper, and garlic powder. Stir until smooth.\u00a0Transfer 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.<\/p>\n

Note: If you prefer a finer consistency, combine ingredients in a food processor.<\/em><\/p>\n

This recipes yields \u00a06 healthy quarter cup servings, each containing approximately \u00a0232 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.<\/p>\n

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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!<\/p>\n

Also Read:\u00a0<\/strong><\/p>\n

Steamed Artichokes with Roasted Red Pepper Dip<\/a>\u00a0<\/strong><\/p>\n

Artichoke Soup<\/a><\/strong><\/p>\n

Spinach Horseradish Dip Recipe<\/a>
\n<\/strong><\/p>\n

recipe and photos by Dana Shultz\u00a0<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

A quick search of what’s in season in November\u00a0will 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 … Continue reading →<\/span><\/a><\/p>\n","protected":false},"author":51,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[3695,16],"tags":[2483,4148,1007,345,8440,4054,2466],"class_list":["post-81655","post","type-post","status-publish","format-standard","hentry","category-diet-and-nutrition","category-recipes","tag-appetizer","tag-artichokes","tag-greek-yogurt","tag-healthy-eating","tag-homepage","tag-parmesan-cheese","tag-spinach"],"acf":[],"_links":{"self":[{"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/posts\/81655","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/users\/51"}],"replies":[{"embeddable":true,"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/comments?post=81655"}],"version-history":[{"count":10,"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/posts\/81655\/revisions"}],"predecessor-version":[{"id":81667,"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/posts\/81655\/revisions\/81667"}],"wp:attachment":[{"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/media?parent=81655"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/categories?post=81655"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/tags?post=81655"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}