365 Guru - Recipes, Music & Health - Rock ON: [Healthy_Recipes_For_Diabetic_Friends] Warm Spinach-Artichoke Dip

Sunday, February 22, 2015

[Healthy_Recipes_For_Diabetic_Friends] Warm Spinach-Artichoke Dip - 6.5 g Carbs, 2.2g Fiber, 1.4g Sugar

Warm Spinach-Artichoke Dip - 6.5 g Carbs, 2.2g Fiber, 1.4g Sugar

From: Diabetic Gourmet Cookbook
This warm dip is similar to those served in restaurant chains, but it's low in fat and has a fraction of the calories and sodium. It's virtually guilt-free and is perfect for parties and get togethers. Serve with pita wedges, baked tortilla chips, or low-fat crackers.

Servings: 12
Serving Size: 2 Tbsp

Canola cooking spray
1 tsp olive oil
2 Tbsp minced onion
1 small clove garlic, minced
1/2 cup light sour cream
1 1/2 cups low-fat cottage cheese
2 egg whites
1 Tbsp grated Parmesan cheese
2 tsp fresh lemon juice
1/2 tsp hot pepper sauce
Pinch white pepper
1/8 tsp crushed red pepper flakes
2 (10 oz pkg) frozen chopped spinach, thawed and squeezed dry
1 (10 oz pkg) frozen artichoke hearts, thawed, patted dry, and halved
2 Tbsp chopped roasted red pepper
2 Tbsp shredded reduced-fat Monterrey Jack cheese
1/3 cup thinly sliced scallions, green part only

Preheat oven to 350 degrees F. Lightly coat a 1 1/2-quart casserole with cooking spray.

Heat a small nonstick skillet over medium heat.

Away from the heat source, spray with cooking spray, and return to the heat. Add the oil and onion and saute until softened, about 5 minutes. Stir in the garlic and saute for another minute; set aside.

In a food processor, process the sour cream, cottage cheese, egg whites, Parmesan cheese, lemon juice, hot sauce, white pepper, and red pepper flakes until smooth.

In a large mixing bowl, combine the spinach, artichoke hearts, roasted red pepper, Monterrey Jack cheese, and the cottage cheese mixture.

Spoon evenly into the casserole, cover, and bake for 25 minutes, or until the center of the dip is hot. Sprinkle with scallions and serve hot.

Servings: 12
Serving Size: 2 Tbsp
Nutrition per Serving: 71 Calories, 2.5g Fat, 1.2g Saturated Fat, 7mg Cholesterol, 196mg Sodium, 7.3g Protein, 6.5 g Carbs, 2.2g Dietary Fiber, 1.4g Sugars

Exchanges: 2 Vegetable, 1/2 Fat