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.
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.
