Health

Warm Spinach-Artichoke Dip

spinach-artichoke-dip RecipeJames Carrier

Ingredients

  • 1 tablespoon extra-virgin olive oil
  • 1 (16-ounce) can lima (or butter) beans, drained
  • 1 cup light mayonnaise
  • 4 ounces tub-style fat-free cream cheese
  • 1 teaspoon hot pepper sauce (such as Tabasco)
  • 1 teaspoon capers, drained
  • 1/4 teaspoon freshly ground black pepper
  • 1/4 teaspoon dry mustard
  • 1 (14-ounce) can artichoke hearts, drained
  • 1 (10-ounce) package frozen chopped spinach, thawed, drained, and squeezed dry
  • 3/4 cup preshredded part-skim mozzarella cheese
  • 1/4 cup grated Parmesan cheese
  • 1/2 cup sliced green onions
  • 1 tablespoon fresh lemon juice

Preparation

1. Preheat oven to 350°.

2. Combine first 8 ingredients (through mustard) in a food processor, and process until smooth (about 15-20 seconds).

3. Add remaining ingredients; pulse 5 times, then process until mixture is consistent throughout (about 10 seconds). With a rubber spatula, transfer mixture evenly to a 1-quart casserole dish, smoothing top.

4. Bake at 350° for 25-30 minutes or until lightly browned and bubbly at the edges. Remove from oven; cool 10 minutes.

Print

    Prep: 30 minutes; Cook: 25 minutes.

  • Yield: 32 servings (serving size: 2 tablespoons)

Nutritional Information

Calories per serving:59
Fat per serving:4g
Saturated fat per serving:1g
Monounsaturated fat per serving:1g
Polyunsaturated fat per serving:0.0g
Protein per serving:3g
Carbohydrates per serving:4g
Fiber per serving:1g
Cholesterol per serving:5mg
Iron per serving:1mg
Sodium per serving:183mg
Calcium per serving:53mg

Good to Know

A sneaky, low-cal way to get your family to eat iron-rich spinach and beans!

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