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Gluten-Free

Caramelized Onion, Spinach & Artichoke Dip

The flavor of this savory, creamy dip beats any store-bought or restaurant variety by a long shot. Chock-full of vegetables, it is significantly lower in both calories and fat, too.

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Nutritional Bonus: Popeye had it right – spinach does make you stronger. Its extremely high content of vitamin K – 1 cup contains more than 200% of your recommended daily value (DV) – helps your body maintain healthy bones, as it activated osteocalcin, a protein in bones. Plus, the leafy green also contains high amounts of calcium and magnesium, both known bone builders.

Servings
16
Prep Time
15 min
Cook Time
20 min
Duration
35 min

Ingredients

  • Olive oil cooking spray
  • 1 medium onion, thinly sliced
  • 2 cloves garlic, minced
  • 6 oz fresh spinach
  • 12 oz frozen artichoke hearts, thawed
  • 8 oz low-fat cream cheese, softened
  • 1/2 cup low-fat sour cream
  • 1/2 cup plain low-fat yogurt
  • 3 tbsp low-fat Parmesan cheese, grated
  • 1 tbsp chives, finely chopped
  • 1/2 tsp fresh cracked black pepper
  • 1/2 tsp Cajun seasoning
  • 1⁄8 tsp sea salt (optional)

Preparation

  1. Heat nonstick or cast iron pan over medium-high heat for 1 minute. Spray pan with cooking spray and let heat for another minute. Add onion and sauté until caramelized, 5 to 10 minutes, stirring so that it does not burn. When onions are caramelized or golden brown, add garlic and sauté for about 1 minute. If the vegetables are on the verge of burning, mist with cooking spray. Add spinach and cook for 2 minutes or until just wilted. Remove from heat and let cool for 2 to 3 minutes.
  2. Preheat oven to 350°F. Put artichoke hearts and spinach-onion mixture into a food processor fitted with a standard cutting blade. Chop for 1 minute. Add cream cheese, sour cream and yogurt, and whirl for about 2 minutes. Add Parmesan, chives, pepper, seasoning and, if desired, salt. Chop for another 2 to 3 minutes or until vegetables are finely minced and well blended into dairy mixture.
  3. Place dip in a 4-qt ceramic baking dish. Bake for 20 minutes or until top is lightly browned. Remove from heat and serve on a trivet with sides of vegetables, whole-wheat crostinis and crackers.

Nutrition Information

  • Serving Size 1/4-cup dip
  • Calories 35
  • Carbohydrate Content 5 g
  • Cholesterol Content 5 mg
  • Fat Content 1 g
  • Fiber Content 2 g
  • Protein Content 2 g
  • Saturated Fat Content 0.5 g
  • Sodium Content 90 mg
  • Sugar Content 2 g
  • Monounsaturated Fat Content 0 g
  • Polyunsaturated Fat Content 0 g