Recipe Time: Smart Spinach And Artichoke Dip.

27 Dec
Spinach and Artichoke Dip

Spinach And Artichoke Dip.

I love spinach and artichoke dip but lets face it, it is a calorie BOMB. One serving of it at T.G.I Fridays has almost 1100 calories in it!!! That is downright SCARY. I would never voluntarily eat something with that many calories in it. You could eat FOUR pieces of pizza and still have enough calories left to enjoy a Coke. Thanks but no thanks. It turns out the solution to this ‘problem’ is quite simple. Since spinach and artichoke dip is a cream based dip, most of the fat you are getting is from the milk and cheeses. Simply swapping out full fat milk for skim plus shaves off over 4o0 calories and over 30 grams of fat 🙂

Smart Spinach And Artichoke Dip.


– 1/4 Cup All Purpose Flour.

– 3 1/2 Cups (Protein and Calcium Fortified, Skim Plus Preferred For Its Thickness) Non Fat Milk.

– 1/2 Cup Finely Chopped Onions.

– 1/4 Cup Finely Chopped Red Bell Pepper.

– 2 Teaspoons Minced Garlic.

– 1 Cup Grated Romano Cheese.

– 1 Cup (About 1/2 Pound) Frozen Chopped Spinach, Thawed, Squeezed Dry.

– 1/2 Cup Frozen Artichoke Hearts, Thawed, Chopped.

– 1/2 Teaspoon Sea Salt.

– 1/2 Teaspoon Fresh Ground Pepper.

– 1 Plum Tomato Diced.

– Tortilla Chips.


1-Whisk flour and milk in a large saucepan until blended, stir in onion, bell pepper and garlic. Turn on burner and bring mixture to a simmer over medium-high heat, stirring frequently, until it starts to bubble and thickens to the consistency of heavy cream. This will take about 5-7 minutes.

2- Reduce heat to medium-low and whisk in Romano cheese and cook, stirring constantly, until melted.

3- Stir in spinach, artichokes, salt and pepper, then simmer, uncovered on low heat, 5 minutes. Spoon into a serving dish. Scatter top with diced tomato and shaved Parmesan cheese, if desired. Serve with chips.

Nutritional Content Per One Cup Serving: 184 Calories. 4 Grams Of Fat. 17 Grams Of Protein.

Enjoy, Happy Holidays!!!



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