Healthy Party Dip: ChefMD™
Aired on Lifetime Television
Sunday, July 1 and August 19, 2007
Show 414
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Food As MedicineSM Tips: Artichoke extract stimulates the natural bile flow, which can prevent gallstones. Artichoke leaves contain silymarin, a powerful antioxidant good for the liver.
Culinary Taste Tip: An artichoke should be heavy for its size and the leaves should be firm and tightly closed.
Culinary Technique Tip: Keep fresh cut artichokes in 4 cups of water and the juice of one lemon to prevent browning.
Thick and Creamy Artichoke-Spinach Dip, with Big Pretzels
Preparation time: 15 minutes
Cooking time: 20 minutes
Servings: 8 (Makes about 3 cups dip)
Calories: 163 per serving (19% from fat)
Ingredients:
1 (14-1/2 oz.) can quartered or whole artichoke hearts in water, drained
1 (10 oz.) pkg. frozen chopped spinach, thawed, squeezed dry
1 (7 oz.) tub 2% fat Greek style yogurt, such as Fage or Trader Joe's
¾ cup shredded Parmigiano-Reggiano cheese, divided
2 tablespoons light sour cream
1/8 teaspoon each: salt, freshly ground black pepper and freshly ground nutmeg
2 cups baby carrots or large carrot chips (packaged in the produce section, such as Bolthouse brand)
1 head Belgian endive, end trimmed, separated into leaves
16 pretzel rods
Preparation:
Heat oven to 400°F. Finely chop the artichoke hearts and place them in a medium bowl. Add spinach, yogurt, ½ cup of the cheese, sour cream, pepper and nutmeg. Mix well and spread into a 9-inch pie plate or quiche dish. Sprinkle remaining ¼ cup cheese over dip and bake 20 minutes or until heated through. Serve warm or at room temperature with carrots, endive leaves and pretzels for dipping.
Substitutions:
Baked pita chips or Kashi crackers may replace the pretzel rods if you prefer.
Nutritional Analysis:
Total fat (g): 3
Fat calories (kc): 32
Cholesterol (mg): 8
Trans fatty acids (g): 0
Saturated fat (g): 2
Polyunsaturated fat (g): 0
Monounsaturated fat (g): 1
Fiber (g): 2.5
Carbohydrates (g): 24
Sugar (g): 4
Protein (g): 10
Sodium (mg): 580
Calcium (mg): 160