Description: Spinach & Artichoke Dip

396 calories per serving

From Redbook

Total time 30 minutes

In large saucepan, whisk ¼ cup all-purpose flour and 3½ cups protein-and calcium-fortified nonfat milk, until blended; stir in ½ cup finely chopped onion, ¼ cup finely chopped red bell pepper, and 2 teaspoons minced garlic. On medium-high, bring mixture to simmering. Cook about 5 to 6 minutes, or until mixture starts to bubble and thickens to consistency of heavy cream, stirring. Reduce heat to medium-low; whisk in 1 cup freshly grated Romano cheese and cook, stirring constantly, until melted. Stir in 1 cup (about 8 ounces) frozen chopped spinach, thawed and squeezed dry; ½ cup frozen artichoke hearts, thawed and chopped; ½ teaspoon kosher salt; and ½ teaspoon freshly ground black pepper. Simmer mixture on low, uncovered, 5 minutes. Spoon into serving dish. Scatter top with 1 plum tomato, diced, and Parmesan cheese shavings, if desired. Serve with baked tortilla chips. Makes 4 appetizer servings.

Description: Spinach & Artichoke Dip

Each serving (1 cup dip without Parmesan shavings and 1 oz. chips) about 23 g protein, 52 g carbohydrate, 9 g total fat (6 g saturated), 5 g fiber, 22 mg cholesterol, 1063 mg sodium.

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