Caramelized Onion, Spinach and Artichoke Dip - 5g Carbs, 2g Fiber, 2g Sugar
From: Clean Eating Magazine
The flavor of this savory, creamy dip beats any store-bought
or restaurant variety by a long shot. Chock-full of vegetables,
it is significantly lower in both calories and fat, too.
By Jeanette Hurt
CATEGORY: Vegetarian, Under 45 Minutes, Gluten Free
Hands-on time: 15 min
Total time: 35 min
Serves: 16
Olive oil cooking spray
1 medium onion, thinly sliced
2 cloves garlic, minced
6 oz fresh spinach
12 oz frozen artichoke hearts, thawed
8 oz low-fat cream cheese, softened
1/2 cup low-fat sour cream
1/2 cup plain low-fat yogurt
3 Tbsp low-fat Parmesan cheese, grated
1 Tbsp chives, finely chopped
1/2 tsp fresh cracked black pepper
1/2 tsp Cajun seasoning
1/8 tsp sea salt (optional)
Heat nonstick or cast iron pan over medium-high heat for 1 minute.
Spray pan with cooking spray and let heat for another minute. Add
onion and saute until caramelized, 5 to 10 minutes, stirring so that
it does not burn. When onions are caramelized or golden brown, add
garlic and saute for about 1 minute. If the vegetables are on the
verge of burning, mist with cooking spray. Add spinach and cook for
2 minutes or until just wilted. Remove from heat and let cool for
2 to 3 minutes.
Preheat oven to 350 degrees F. Put artichoke hearts and spinach-onion
mixture into a food processor fitted with a standard cutting blade.
Chop for 1 minute. Add cream cheese, sour cream and yogurt, and whirl
for about 2 minutes. Add Parmesan, chives, pepper, seasoning and, if
desired, salt. Chop for another 2 to 3 minutes or until vegetables
are finely minced and well blended into dairy mixture.
Place dip in a 4-qt ceramic baking dish. Bake for 20 minutes or until
top is lightly browned. Remove from heat and serve on a trivet with
sides of vegetables, whole-wheat crostinis and crackers.
Nutritional Bonus:
Popeye had it right - spinach does make you stronger. Its extremely
high content of vitamin K - 1 cup contains more than 200% of your
recommended daily intake - helps your body maintain healthy bones,
as it activated osteocalcin, a protein in bones. Plus, the leafy
green also contains high amounts of calcium and magnesium, both
known bone builders.
Servings: 16
Serving Size: 1/4 cup dip
Nutrition per Serving:
35 Calories, 1g Total Fat, 0.5g Sat. Fat, 5g Carbs, 2g Fiber,
2g Sugars, 2g Protein, 90mg Sodium, 5mg Cholesterol
Nutrition From: www.caloriecount.about.com
Servings: 16
Serving Size: 70 g (70 g = 2.46 oz // 2.46 oz = 0.30 cups)
Nutrition per Serving:
91 Calories, 62 Calories from Fat, 6.9g Total Fat, 4.3g Saturated Fat,
0g Trans Fat, 20mg Cholesterol, 111mg Sodium, 4.7g Total Carbs,
1.5g Dietary Fiber, 1.1g Sugars, 3.2g Protein
Vitamin A 25% - Vitamin C 11% - Calcium 7% - Iron 4%
Nutrition Grade: B
Good points:
Very high in vitamin A
High in vitamin C
Bad points:
Very high in saturated fat
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