Healthy spinach and artichoke dip

Most people agree that dips are fun and delicious to eat. And when the main ingredients of the dip are vegetables, you add powerful nutrition to the mix.

Both spinach and artichokes are packed with nutrients. Spinach is a rich source of vitamins A, C and K, as well as iron and antioxidants that can help boost your immune system and improve heart health. Artichokes are high in fiber, vitamins and minerals. Including vegetable-rich snacks in an overall healthy dietary pattern is an important part of reducing our risk for chronic diseases such as heart disease and diabetes.

This delicious recipe is a healthier version of a popular, high-saturated fat spinach and artichoke dip. It offers a great way to enjoy a similar taste plus all the benefits that these vegetables offer. 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 low-fat cream cheese
• ⅛ tsp sea salt
• ⅛ tsp ground black pepper
• ½ cup + 4 tbs low-fat, low-sodium mozzarella cheese, shredded

Instructions:

• Preheat oven to 350°F.
• 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.
• 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.
• Fill 4-ounce ramekins with dip mixture and top each with a sprinkle of remaining cheese.
• Bake for about 5 to 10 minutes or until the cheese on top is brown and bubbly.
• Makes 10. 4 ounce serving size. Serve with pita chips or fresh veggies.

Recipe adapted from eatright.org.

Next steps:

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