Hannibal Regional Blog

Spinach artichoke dip is an all-time favorite whether you are making it as a snack, party-dish, or ordering as an appetizer when dining out. It is one of those warm comfort foods we often reach for this time of year. The name can be deceiving, as it sounds pretty healthy. However, it is usually loaded with calories, fat and sodium. Below is a recipe that offers some healthful swaps and added fiber to help satisfy hunger.

Ingredients
Kosher salt
1 10-ounce bag baby spinach
1 cup packed fresh basil
1 cup canned cannellini beans, drained and rinsed
6 ounces low-fat cream cheese
1 clove garlic, smashed
1/2 cup low-sodium chicken broth
1 14-ounce can artichoke hearts, drained, squeezed dry and finely chopped
1/4 cup grated parmesan cheese
1/4 cup shredded low-fat mozzarella cheese
Pinch of cayenne pepper
2 or 3 dashes Worcestershire sauce
Freshly ground black pepper
Cooking spray
Baked tortilla chips, for serving

Directions
Preheat the oven to 450. Bring a pot of salted water to a boil and prepare a bowl of ice water. Stir the spinach and basil into the boiling water and cook until bright green, about 30 seconds. Remove with a slotted spoon and immediately plunge in the ice water. Drain and squeeze dry, then roughly chop.

Puree the beans, cream cheese, garlic and chicken broth in a food processor until smooth, scraping the sides as needed. Transfer to a medium bowl and fold in the spinach and basil, artichokes, and parmesan. Add the cayenne, Worcestershire sauce, 1/2 teaspoon salt, and black pepper to taste.

Mist a deep 1-quart casserole dish with cooking spray. Spread the dip mixture in the dish and top with 1/4 cup mozzarella. Bake until golden and bubbly, 20 to 25 minutes. Serve warm with baked chips or pita crackers.

Per serving (1/4 cup): Calories 70; Fat 2.8g (Saturated 1.7 g); Cholesterol 8.2 mg; Sodium 110 mg; Carbohydrate 7 g; Fiber 2.6 g; Protein 4.3 g


Blog post provided by:
Katie Foster, RDN, LD
Nutrition Services
Hannibal Regional