Make us your home page
Instagram

Today’s top headlines delivered to you daily.

(View our Privacy Policy)

EATING well

Rethinking a fatty dip to have a healthier side

This hot and spicy artichoke spinach dip is made with canned instead of frozen artichokes and frozen instead of fresh spinach.

Associated Press

This hot and spicy artichoke spinach dip is made with canned instead of frozen artichokes and frozen instead of fresh spinach.

Is there a chip dip in the world that isn't wonderful? No matter what the flavor, at heart most are tubs of sour cream or melted cheese. Few foods are more satisfying.

Of course, most dips also are notoriously heavy with fat and calories. Still, I figured there must be ways to lighten them up while retaining their luxurious texture.

I started by bulking up on the vegetables — in this case, artichokes and spinach. Artichokes happen to contain many nutrients and a ton of fiber. I chose canned artichokes rather than frozen because the canned are packed in citric acid, which gives them a lemony kick. But if you prefer frozen, you'll need 2 cups thawed.

But why frozen spinach instead of fresh? Because you'd need to cook down a bathtub full of fresh spinach — or pretty darn near it — to end up with a cupful of frozen spinach. All I had to do was defrost it and squeeze it out.

Now, how to conjure up that rich, cheesy texture without employing a boatload of cheese? I started with Neufchatel, a French cream cheese that has one-third less fat than the full-fat version, but more flavor than the no-fat version. Then I added some low-fat sour cream for tang and a tiny bit of low-fat mayonnaise for the oil. You're welcome to substitute extra-virgin olive oil.

Finally, there's an ounce of Parmigiano-Reggiano.

All these veggies and cheese cried out for some heat. I ended up using red pepper flakes and Peppadews. Peppadews are pickled red peppers from South Africa, hot and sweet and about the size of cherry tomatoes. If you don't find them in the market, you can swap in pickled cherry peppers or even roasted red peppers.

The finishing touches? Caramelized onions and garlic. Please take the time to cook the onions slowly, which brings out their natural sugar. It adds a nice depth of flavor.

Serve this dip with a healthy cracker (just read the label) or make your own pita crisps.

HOT AND SPICY ARTICHOKE SPINACH DIP

1 tablespoon olive oil

1 ½ cups finely chopped yellow onion

1 tablespoon minced garlic

13.75-ounce can artichoke hearts, drained

10-ounce box frozen chopped spinach, thawed and squeezed dry

4 ounces Neufchatel (low-fat cream cheese)

½ cup low-fat sour cream

2 tablespoons low-fat mayonnaise

1 ounce freshly grated Parmigiano-Reggiano (about 3/4 cup grated using a wand-style grater)

½ cup medium chopped mild Peppadew peppers (about 2 ounces), or medium chopped roasted red peppers

½ to 1 teaspoon red pepper flakes, or to taste

Kosher salt

Crackers or low-fat pita crisps, to serve

Heat the oven to 375 degrees. Coat an 8-inch square baking pan with cooking spray.

In a medium skillet over medium-low, heat the oil. Add the onion and saute, covered, stirring occasionally, for 8 minutes. Uncover the pan and continue cooking, stirring occasionally, until the onions are golden brown, about another 5 minutes. Add the garlic and cook, stirring, for 1 minute. Remove the pan from the heat and set aside.

In a food processor, pulse the artichokes until they are medium chopped, then transfer them to the skillet.

In the food processor combine the spinach, cream cheese, sour cream, mayonnaise and half of the Parmigiano-Reggiano, then process until mixed. Add the mixture to the skillet, along with the peppers and pepper flakes. Stir well, then season with salt.

Transfer the mixture to the prepared pan, sprinkle the remaining cheese over the top and bake on the oven's middle shelf for 15 to 20 minutes, or until it is bubbling at the edges. Serve immediately with crackers or low fat pita crisps.

Makes about 4 cups.

Nutrition information per 1/2 cup: 150 calories; 80 calories from fat (53 percent of total calories); 9g fat (4g saturated; 0g trans fats); 20mg cholesterol; 13g carbohydrates; 4g fiber; 2g sugar; 7g protein; 540mg sodium.

Rethinking a fatty dip to have a healthier side 01/23/14 [Last modified: Thursday, January 23, 2014 5:41pm]
Photo reprints | Article reprints

Copyright: For copyright information, please check with the distributor of this item, Associated Press.
    

Join the discussion: Click to view comments, add yours

Loading...
  1. Rowdies shut out at Pittsburgh

    Soccer

    PITTSBURGH — The Rowdies lost their first USL game in nearly a month, 1-0 to Pittsburgh on Thursday night.

  2. Trump reveals that he didn't record Comey after all

    Politics

    WASHINGTON — President Donald Trump declared Thursday he never made and doesn't have recordings of his private conversations with ousted former FBI director James Comey, ending a monthlong guessing game that he started with a cryptic tweet and that ensnared his administration in yet more controversy.

    President Donald Trump said Thursday that he didn’t record his conversations with James Comey.
  3. Lightning fans, don't get attached to your first-round draft picks

    Lightning Strikes

    CHICAGO — When Lightning GM Steve Yzerman announces his first-round pick tonight in the amateur draft at No. 14, he'll invite the prospect onto the stage for the once-in-a-lifetime photo opportunity.

    Tampa Bay Lightning left wing Jonathan Drouin (27) eludes  Montreal Canadiens left wing Phillip Danault (24) during the second period of Wednesday???‚??„?s (12/28/16) game between the Tampa Bay Lightning and the Montreal Canadiens at the Amalie Arena in Tampa.
  4. Investigation Discovery TV show profiles 2011 Landy Martinez murder case

    Crime

    The murder of a St. Petersburg man will be featured this week on a new true crime series Murder Calls on Investigation Discovery.

    Jose Adame sits in a Pinellas County courtroom during his 2016 trial and conviction for first-degree murder. Adame was convicted of first-degree murder last year for torturing and then executing his boyfriend as he pleaded for his life in 2011. Now it will be featured in a new true crime series Murder Calls on Investigation Discovery. The episode will air on June 26 at 9 p.m. [DOUGLAS R. CLIFFORD   |   Times]
  5. Uhuru mayoral candidate Jesse Nevel protests exclusion from debate

    Blogs

    ST. PETERSBURG — Jesse Nevel, the International People’s Democratic Uhuru Movement candidate for mayor, on Thursday demanded that he be allowed to participate in a July 25 televised debate between incumbent Mayor Rick Kriseman and challenger Rick Baker.

    Mayoral candidate Jesse Nevel holds a news conference outside the headquarters of the Tampa Bay Times on Thursday to protest his exclusion from the mayoral debate. Nevel is a member of the International People’s Democratic Uhuru Movement.