This favorite restaurant appetizer is known for being not only delicious but extremely high in calories. By substituting thick and creamy Greek yogurt in place of the cream cheese or mayonnaise that is typically used, we’ve been able to keep all the flavor you know and love, while allowing for a larger portion size with more protein and calcium.
10 Portions • 100 Calories = 1/3 Cup
Prep Time: 15 minutes Bake Time: 25 minutes
1 (10-ounce) package frozen chopped spinach, thawed
1 (14-ounce) can artichoke hearts, drained and chopped
8 ounces nonfat plain Greek yogurt
1 1/4 cups shredded Parmesan cheese
1/4 cup finely diced red onion
2 tablespoons finely diced red bell pepper
2 teaspoons minced garlic
1/4 teaspoon Worcestershire sauce
1/4 teaspoon onion powder
1/4 teaspoon salt
1/4 teaspoon pepper
- Preheat oven to 375°F.
- In a fine mesh strainer, squeeze as much water from the thawed spinach as possible.
- Place the drained spinach in a large mixing bowl and add all the remaining ingredients, stirring to combine.
- Transfer the dip to a 1 1/2-quart baking dish and bake for 20–25 minutes, or until hot and bubbly. Serve warm.
Helpful Tip: Using shredded Parmesan cheese adds that gooey cheese texture that you can’t quite get from grated; however, you can substitute 1 cup of grated Parmesan in a pinch.
Nutritionist, cookbook author, publisher and health and wellness entrepreneur Mona Dolgov lives her lifelong mission of creating healthier food products, recipes and inventing simple culinary tricks to easily create practical and healthier lifestyles. She is President of You Live Right, LLC, where she has authored and published over 20 cookbooks for top-selling kitchen appliances, health and wellness products and grocery retailers, focused on simplicity and using nutritious ingredients. She also is a private nutritional coach, offers educational and fun dinner classes at Mona’s Kitchen, and is a speaker on nutritional well-being. Plus, she is very excited about launching Cook U. Follow Mona on Facebook or Instagram @monadolgov
She recently co-authored The Perfect Portion Cookbook, a 5-star rated cookbook (with Hollywood star Anson Willams) that makes American classics healthier and guides consumers to healthier portion control. This book (and Mona) was featured on the Today Show, The Doctors, and The Huffington Post. Learn more at www.theperfectportion.com
She is completing her second cookbook, Satisfy, that will be launched in 2020, focused on simple nutritionally balanced meals all 500 calories or less with real ingredients and real portions. All of the recipes are gluten-free.