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Spinach and Artichoke Dip

by Stacey Antine, MS RD and HealthBarnUSA

Servings: 10 (4 ounces Per Serving)
Nutrition Facts
Serving Size 4 ounces
    
Amount per serving
Calories 100
% Daily Value*
Total Fat 3g 
 Saturated Fat 2g 
 Trans Fat 0g 
Cholesterol 10mg 
Sodium 180mg 
Total Carbohydrate 10g 
 Dietary Fiber 2g 
 Sugars 0g 
Protein 6g 
 
Vitamin A15%
Vitamin C8%
Calcium10%
Iron10%

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

WOW this delicious and nutritious dip tastes amazing! It's so good that we recommend serving it in 4-ounce ramekins so that everyone gets the right serving size. It's loaded with protein to keep our muscles strong and calcium for our bones and teeth. Dip away with all natural pita chips or a colorful assortment of crunchy veggies. Enjoy.

Ingredients

4 cups water
1 6-ounce bag of fresh spinach
¼ cup fresh basil
1 15-ounce can of cannellini beans, unsalted
1 14-ounce can of artichoke hearts, unsalted (or frozen)
1 clove garlic, chopped
3 ounces cream cheese, low fat
⅛ teaspoon sea salt
⅛ teaspoon ground black pepper
½ cup + 4 tablespoons mozzarella cheese, shredded, low fat, low sodium

Directions

  1. In a medium saucepan, boil 4 cups water. Prepare an ice bath in a large bowl. When water comes to a boil, add spinach and basil in small batches and cook for about 30 seconds. Remove with a slotted spoon and transfer to the ice bath to stop the cooking process and retain a vibrant green color. Squeeze as much water out of the spinach and basil as possible (squeeze excess liquid over a mug and drink if you like…it's full of nutrients!).
  2. In a food processor, combine cooked greens, cannellini beans, artichoke hearts, garlic, cream cheese, sea salt and pepper. Transfer to a bowl and fold in a ½ cup of mozzarella cheese.
  3. Fill 4-ounce ramekins with dip mixture and top each with a sprinkle of remaining cheese.
  4. Bake for about 5-10 minutes or until the cheese on top is brown and bubbly.
  5. Serve with pita chips or fresh veggies.

Cooking Tip

For a cold dip, simply combine beans, artichoke hearts, garlic, sea salt, pepper, spinach and basil.
Rate this article:  Average 4 out of 5

About the author:

Stacey Antine MS RD

Stacey Antine, MS RD

Founder of HealthBarn USA, a leader in healthy-lifestyle educational programs for kids and families. For more information go to www.healthbarnusa.com

Topics


Themes


Themes

  • Cook healthy

    Involve your child in the cutting, mixing and preparation of all meals. Even a snack can be healthy.

  • Eat right

    Sit down together as a family to enjoy a wonderful meal and the opportunity to share the day's experiences with one another.

  • Shop smart

    To encourage a healthy lifestyle, get your children involved in selecting the food that will appear at the breakfast, lunch or dinner table.


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