About Me

Note from Maria: I am a Registered Dietitian with a Master of Public Health Degree in Nutrition from UNC at Chapel Hill. I have a passion for helping people with nutrition & wellness, especially moms. Women & moms provide care for everyone else often at the expense of considering their own needs. I hope to provide good resources to you to help you make nutrition and wellness a priority.

Wednesday, August 29, 2012

Spinach & Artichoke Dip

As the holiday weekend approaches, and it can be a great time to gather with friends. However, gatherings can be a challenge when you are trying to make healthy food choices. Here are some tips to make it work. Always bring a vegetable or fruit tray to share. Fill your plate with fruits and veggies and then sample smaller portions of the less healthy choices, remember everything in moderation. I LOVE spinach artichoke dip....this version uses fat free Greek yogurt instead of sour cream, omits the butter, uses low fat cheese to help make it healthier. You still wouldn't want to eat the entire dip yourself, but this makes it better than the original and even better if you eat it with fresh veggies instead of chips.

Spinach Artichoke Dip
1 tbsp of olive or grapeseed oil 
1 medium onion chopped
2 -10oz pkgs of frozen spinach, thawed and drained
1 can artichoke hearts, rinsed/drained and chopped
1 pkg low fat cream cheese (Neufchatel = fancy name for low fat cream cheese)
8 oz fat free plain Greek Yogurt
1 cup shredded low fat Mexican blend cheese or low fat Monterey Jack cheese (divided)
1 cup grated Parmesan cheese (divided)
2 tbsp hot sauce

Saute onion in oil in large skillet for a few minutes or until soft and lightly brown. Stir in spinach, artichokes, Greek yogurt, 3/4 cup of shredded cheese, 3/4 cup of parm cheese and hot sauce. Stir until well blended and heated. Pour into a 1/2 qt casserole dish and top with remaining shredded and parm cheese. Bake in preheated 350 F oven for about 10 minutes or until cheese starts to brown. Makes about 4 cups.


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