Party Food Makeover: Spinach Artichoke Heart Dip
Many dips and spreads at parties are made with high-fat ingredients like butter, mayonnaise, or cream cheese and fatty foods and foods with garlic, onions, and certain spices, can trigger heartburn in some people.
This delicious hot dip features a low-fat and lightly seasoned Alfredo sauce and your choice of spices to use as tolerated.
1 tablespoon extra-virgin olive oil
2 cups low-fat milk, divided (whole milk or fat-free half and half can also be used)
4 tablespoons unbleached white flour or Wondra quick-mixing flour
1/8 teaspoon ground nutmeg (if tolerated)
1/8 teaspoon white pepper (if tolerated)
1/3 cup shredded Parmesan cheese
1 tablespoon minced or chopped garlic (if tolerated)
1/4 cup chopped green onions (if tolerated)
10-ounce package frozen chopped spinach, thawed and gently squeezed of excess water
2 cups chopped artichoke hearts, water packed or thawed from frozen, drained and chopped (marinated artichoke hearts can be used if drained well)
1 cup shredded part-skim mozzarella cheese
1. Preheat oven to 350-degrees. Coat an 8 x 8-inch baking dish with canola cooking spray.
2. Make Alfredo sauce by whisking together olive oil, 1/3 cup of the milk, 4 tablespoons flour, nutmeg and pepper to medium, nonstick saucepan. Slowly stir in remaining milk. Bring mixture to a gentle boil over medium-high heat then reduce heat to medium-low and continue to gently boil, stirring constantly until sauce thickens (about 2 minutes). Stir in 1/3-cup shredded Parmesan cheese.
3. Add garlic, green onions, spinach, artichoke hearts, Alfredo sauce, and mozzarella cheese to a large mixing bowl and stir to blend with a spoon.
3. Spread mixture into an 8 x 8-inch baking dish and bake until bubbly (about 30 minutes). Serve warm with bite-size pieces of whole wheat sourdough bread or whole grain crackers or tortilla chips.
Yield: Makes 12 servings
Per serving (just the dip): 98 calories, 7 g protein, 9 g carbohydrate, 4 g fat, 2 g saturated fat, 1.5 g monounsaturated fat, .3 g polyunsaturated fat, 9 mg cholesterol, 3 g fiber, 130 mg sodium. Calories from fat: 37 percent.
Omega-3 fatty acids = .1 g Omega-6 fatty acids = .2 g