Kale Artichoke Dip - 7.7g Carbs, 1.4g Fiber
From: Kale Recipes: Delicious Recipes Using This Superfood To Keep The Whole Family Healthy! (The Simple Recipe Series) Ready Recipe Books (Kindle).
Prep Time: 45 min
Servings: 8
6 oz chopped artichoke hearts
4 oz chopped kale
2 Tbsp minced garlic
1 1/4 cups grated parmesan cheese, divided
1 (8 oz pkg) cream cheese, softened
1 cup sour cream
1 Tbsp fresh lemon juice
Salt and pepper to taste
Preheat the oven to 450 degrees F.
Bring a pot of water to boil and add the chopped kale.
Blanch the kale for about 45 seconds then drain and transfer to a bath of ice water.
Remove the kale from the ice water then drain and pat dry. Chop the kale and transfer to a bowl. Stir in the cream cheese, sour cream and mayonnaise until smooth.
Add the artichokes, garlic and 1/4 cup parmesan cheese.
Stir in the lemon juice then spoon the mixture into a round baking dish.
Top with the remaining cup of cheese then bake for 20 minutes or until the cheese is melted and lightly browned.
Serve hot with chips for dipping.
Nutrition From: www.caloriecount.about.com
Servings: 8
Nutrition per Serving: 295 Calories, 212 Calories from Fat, 23.6g Total Fat, 15.1g Saturated Fat, 0g Trans Fat, 69mg Cholesterol, 455mg Sodium, 234mg Potassium, 7.7g Total Carbs, 1.4g Dietary Fiber, 15.7g Protein
Vitamin A 60% - Vitamin C 35% - Calcium 40% - Iron 5%
Nutrition Grade: C
Good points:
Very low in sugar
High in calcium
High in phosphorus
Very high in vitamin A
High in vitamin C
Posted by: chefgloria1030@yahoo.com
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